Work up to a 1rm shoulder press from the floor. This is a clean and press
Then
2 rounds
-10 shoulder press 115/75
-400m run
-15 push press 115/75
-400m run
-20 push jerks 115/75
-400m run
Monday Jun 12th, 2017
June 12, 2017 / By j0ssy
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Sunday Jun 11th, 2017
June 11, 2017 / By j0ssy
Pick one work/mobility combination from each of parts A, B and C and adjust it according to the mastery chart
Part A= hollow back press development
Part B = rope climb development
Part C = Planche development
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Friday Jun 9th, 2017
June 9, 2017 / By j0ssy
Complete at Many Reps as Possible in 12 Minutes:
-30 Calorie Row
Then
2 Rounds of:
-5 Pull Ups
-10 Hand Release Push Ups
-15 Air Squats
The next round starts back at the 30 Calorie Row
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Thursday Jun 8th, 2017
June 8, 2017 / By j0ssy
Gymnastic bodies front split series
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Wednesday Jun 7th, 2017
June 7, 2017 / By j0ssy
Part A Wrists
-Wrist pushup,
-first knuckle pushup,
-wrist rocks and
-fingertip pushups
Go gently. These are NOT for max effort. aim for 5 sets of 5 but use the mastery table to figure out where you are. Nothing should hurt today.
Part B: Handstand development.
The goal is to pick from the mastery chart, a work/mobility combo that you can move through smoothly without stopping. Quality of movement, and self-diagnosis is the key here. Not maximal effort.
Part C WOD
Complete as many rounds as possible in 12 minutes of:
-Run 200 meters
-50-ft. handstand walk (scale to 5 wall walks)
-30-second handstand hold
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