Monday 7-24-17
Warm Up:
25 ft slow walking lunge with trunk twist
30 hollow rocks
30 supermans
Skill: T2B
3×5 L sit raise ups
3×10 Bench Full ROM leg raises
3×5 kipping T2B (keep body in control, try not to swing like a pendulum)
Workout:
10,9,8…1
Ring Dips
Ring Rows to sternum (make them challenging!
All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
3xME ring to sternum rows
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
Wednesday 7-26-17
Warm Up:
25 ft lunge, lunge, squat
10 strict hanging knee ups
Skill: Ring MU’s
3xME Ring Hold
3×4 Low ring transitions
Workout:
6 rounds
5 Dumbbell Man Makers
10 Ab Roll Outs
10 hand release push ups
CrossFit Havoc 