Wednesday 7-5-17
Warm Up:
3 rounds
:20 bottom of the ring hold
:20 top of the ring hold
:30 GHD sit up parallel hold
then banded shoulder stretch
Skill:
Ring Dips
Kipping practice
Then…
Every 30 sec for 6 min
3 unbroken ring dips
Workout:
15min AMRAP
15 GHD sit ups
10 pistols
5 HSPUs
All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
5×5 Neg Pull Ups
5×5 Low Ring MU transition
Ring MU practice – Stay patient, it’s all timing – start with MU transitions practiced in class.
6×5 strict HSPU
Every 30 sec try 5 unbroken T2B until you can’t complete them unbroken
5 HS forward rolls
10 min work on HS walking
Thursday 7-6-17
Warm Up:
2 rounds
10 Ring Rows
10 r
ME Pull up hold
then…
banded shoulder stretch
Skill: Butterfly Pull ups
Low bar work
Every :30 seconds for 5 min
3 Butterfly Pull ups (try unbroken)
Workout:
10 strict pull ups
Run 200m
10 strict pull ups
Run 400m
10 strict pull ups
Run 600m
10 strict pull ups
CrossFit Havoc 