Sunday 1.10.16 WOD NOTES

Explosive Strength

Mobility: None

Dynamic Warm Up: 8min

3min. Add Gymnastics Warm Up, Coaches choice as to which parts that want to add.

Skill: 15min

10 x Lower from a handstand against the wall to your feet as slowly as possible, perform to a negative
**count seconds out loud, score your slowest time
**Rx+ increase negative
If Athletes have never kicked into a handstand use this time to work with them while the other Athletes complete the negatives
Great way to build shoulder strength and stability/control in HSPU.
Perform on paralletes or plates to an abmat.

WOD: 15min

Assault Bike for Cals
Toes Through Rings
Row for Cals
**Rx+ HSPU to 4″ negative
Athletes should move quickly through this workout. At Wayne temporary location separate group into 2. Group 1 upstairs with bikes and rings. group 2 down stairs with row and HSPU against side walls. At temporary space hang rings from rig and raise rings all the way to the bar, do not hang rings from rafters, they are not strong enough.

Cool Down Stretch: 2-3min

$ Out

2 Rounds
20 Sit-Ups
30 Hip Extensions
40 Flutter Kicks