Sunday August 25
August 24, 2013Tuesday August 27
August 26, 2013Warm-Up
3 rounds of
10 Spider Lunge + Reach Up
5 Dolphin Push-Ups
10 Alt Floor Touches
5 Rolling Split Straddles
Skill
15min Ring Dip Progression Practice
- jump to support hold (if hold = 20+ seconds, then move on to negatives)
- jump + negatives (no more than 5 per set, if negative is full ROM and >3sec, then move on to dips)
- strict ring dips (if 3+ full ROM ring dips, then move on to kipping)
- kipping ring dips (practice kipping ring dips, working half of max effort if known)
– if unable to progress at any step, then remain or drop down a level
Met-Con
7 Minute AMRAP
21 KB Swings
14 HR Push-Ups
3 min rest
5 Rounds, 1 minute Work / 1 minute Rest
Double Unders