20 Nov 2014

Warm Up:
10 laps around the gym
Dynamics
Scap push ups
Scap pull ups
Ankle/calf/shoulder mobility

Skill Work:
Pull Ups
- If you are working towards your first strict pull up, you will do the following:
-10 Negatives 5-7 second descent
-3 sets 10 second static hold at top of pull up
- 3 sets of 5 banded strict pull ups at smallest band possible
**NO KIPPING MOTION OR HIP DRIVE ALLOWED**

If you have your strict pull up and are working on your kip, you will do:
2 sets of 10 hollow body to superman hang hold (beat swing)
2 sets of 10 Push off top of pull up, swing down and drop, maintain hollow body position throughout movement and come to dead stop before dropping off the bar.
Singles of push of top, come down into kip maintaining hollow body position, and try to get back up to top of bar.

If you have your kipping pull up, you will work the muscle up:
4 x 5 false grip ring pull ups to chest (does not have to be from dead hang position)
5 x 2 Seated muscle up transitions with band
5 x 2 Russian dips (we will do them off of stacked boxes, not benches)
*Mix your sets of pulls with the dips*

WOD:
Death By:
+1 Short Shuttle lengths (rig to red line, one width)
+1 TTB

Rx2: Toes to rings
MOD:  Any variation of knees up

SILVERS:
Strength: 5 x 5 Glute Bridge

WOD:  Death by
+1 Shuttle width (same as above)
+1 KB Swing