TUES November 26/13
WARM-UP
Gymnastics warm-up
WOD
A. One armed push-ups – 20 minutes (scale to bar as a normal push-up)
– lets see where everyone is at.
B. Kip swings on rings x 20
C. Kip swings on rings with hips to ring x 10
D. Strict MU’s spotted x 5
E. Small kipping (controlled) MU’s spotted if necessary
F. MU’s on rings – practice for 10 minutes. (Scale to spotted MU’s, or kipping ring pull-ups)
– if you have MU’s then please set a clock to 5 minutes and do an AMRA session with good mechanics. If not please continue working on your regression.
G. 50 One legged step-ups on low/moderate box.
– Progression into single leg strength. Lower heel to touch the floor and rise back to standing. Choose box height based on strength (if full pistol off box, then go for it).
THURS November 28/13
WARM-UP
Gymnastics warm-up
WOD
A. HS rollouts x 10-15 each
B. 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.
B. 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.
