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Thursday, August 10, 2017

9
Aug

Thursday, August 10, 2017

Reminder:  Yoga For Athletes is at 6 pm.  Come check out the new class that everyone is feeling amazing from.  Grab a friend and share the recovery.  Drop in is $8.  

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
AMRAP in 10 Minutes:

1K Row

In Remaining Time AMRAP:

  • 10 Sit Ups
  • 10 Russian KB Swing
  • 10 yard Seal Walk
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
AMRAP in 10 Minutes:

1K Row

In Remaining Time AMRAP:

  • 10 Sit Ups
  • 10 Russian KB Swing
  • 10 yard Seal Walk
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
3-5 rounds not for time – form not fatigue focus – time cap 45 min:

  • Ring support hold accumulate 1 minute
  • On wall headstand hold 1 minute with 1 kipping HSPU ever 6 seconds
  • 3x arch hollow progress to TTB over 5 swings
  • False grip arch hang rings accumulate 1 minute
    * hang from rings in false grip and arch your back as much as possible
  • 20 ring bottom of dip swings
  • Supine hollow hold accumulate 1 minute

-THEN-

Optional if you finish early and feel good

  • 10 minutes kipping ring muscle up practice
Additional:
  • 10 Minutes Mobility

 

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