Warm-up:
- 4-5 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 10-15 PVC OHS
- 8-10 GHD sit ups
- 10-15 push ups
- 8-10 GHD hip extensions
- 5-8 strict pull ups
WOD:
Weighted Pull-ups: 3-3-3-3-3
Follow with:
- 3 x Max effort ring dips
- 3 x Max effort Toes to Bar
Follow with:
- 3 x Max effort ring dips
- 3 x Max effort Toes to Bar
Ring Dip Video - https://www.youtube.com/watch?v=Vt0lO4jpIDo
Post loads and reps to Comments
Cool Down:
Rig:
- Hang from
Rig (1min)
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!