TUES December 03/13
WARM-UP
Gymnastics warm-up
WOD
A. Kipping butterfly pull-ups practice – 10-15 minutes, basic progressions (practice the first few steps)
B. One armed push-ups – 20 minutes (scale to bar as a normal push-up)
– continue at the progression you used last day – there are a few bars on Carm to use for height adjustments
– complete 50 reps total (25/side)
C. 50 Pistols – spotted by post if needed.
THURS December 05/13
WARM-UP
Gymnastics warm-up
WOD
– This is the same day as last – HS walking needs to be worked on progressively and routinely to master. More work today
A. Wall runs – shot for 6 touches minimum – 10 minutes of practice.
B. Group of 3 partner HS kick-ups spotted.
– try to kick-up with just enough power to reach a free handstand. Hold free spotted HS for 10-20 sec x 3-5.
C. HS walking (spotted by partners) practice.
– If one can not easily do 6 shoulder wall runs, then please continue to work on wall runs or free HS hold practice. Do not progress into walking before full functional strength is achieved in the above mentioned positions as it guarantees that the shoulder strength and stability are present to take the loading and movement that walking requires. Play with this until the end of class.
If time permits;
– 50 HSPU for time.
