30 Mar 2015

Warm up:
Dynamics
Shoulder Stability
T's/Y's/W's
Scap push ups
Scap Pull ups

Gymnastics Skill work, 1 min rest btwn sets
Pull Up Stream:
3 sets 8-10 strict banded pull up
3 sets 10 ring rows, focus on hollow body, pulling rings to chest/armpit
If ring rows are starting to get easy, elevate off box
3 x 10 barbell or dumbbell rows

HSPU stream:
3 sets 5-8 negatives
3 x 2 quality nose & toes wall walks CONTROL CONTROL CONTROL
3 sets max hold frog stand
3 sets around and back handstand pike bear crawl off box

WOD: 3 RFT
60 sec accumulated hang
10 Push Ups

Rx2:  Bar push ups 14 peg or lower
MOD: Higher than 14 pegs