Saturday - 11/25/17

CLASS PROGRAM

- shoulder warm up

- floor lax ball + foam work

- 3 rounds

20 plank shoulder taps

10 V-Ups

1 wall walk

10 sec ring top support

10 HS march steps

200m run

-  HS set up and form discussion on skill work

A.) 3.2.1 defecit HSPU skills

-4x10 plate steps on wall @ 4” 

(set 45’s up in a standard HS station on the wall, start with hands on plates, walk hand in hand to center, then walk back on to plates)  (if unable to use 45lbs plates, use smaller plates or work on thomas taps)

-E30secs x 14 , parallette tempo deficit HS, 5+ second decent. (Modify depth to accomodate for diffculty, slow 5 seconds or more on way down every rep)

-6 x 6’ HS walk turn arounds (alternating turn direction, working on walkig 6’ forward, then turn without falling)  (if no hs walks, work on HS walk kick ups)

B.) WOD

Teams of 3 - partition as needed

AMRAP 18

56 pushups

56 SDLHP 70/53

56 ring dips

56 KB swings 70/53

56 HSPU

100m Suitcase carry Relay

Scaled : box dips, 53/35lbs KB

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C.) upper arms work accessory

3 rounds

12 Barbell Row

12 shoulder raise

50 sit-ups 

3 rounds

10 hammer curls

10 tricep kickbacks

50 sit-ups 

3 rounds

10 barbell preacher curls

10 OH barbell extensions

50 sit-ups