Saturday - 1/13/18

A.) shoulder warm up

3 rounds

20 plank shoulder taps

10 sec hand stand hold

10 5lbs/2.5lbs plate side raises 

10 plate presss

10 plate rows

-band on rig shoulder stretchs

B.) gymnastics skill work

hand stand walk progressions, only advance as far as possible. when most difficult measure is reached, spend more time working in that area.

-hand stand shifts on wall

-hand stand march

-start further away on wall and walk in to wall

-shoulder taps on wall

-wheel barrow walk attempts

-learn how to dismount consistently to one side

-FULL SEND. Attempt to walk

-commit your feet over your head and point them where you want to go. Move your hands quickly to catch yourself over and over.

set up for WOD and review all movements  

C.) WZA 18 RPM chipper - 20 min cap

50 deadlifts 185/125

150m run

20 ring dips + 20 HR pushups

15m run

30 DB squat snatches 55/35

150m run

200 double unders

150m run

30 hand stand pushups