Tuesday December 13, 2016

Gymnastics day! HSPUS(hand stand push-up/pistol work/gymansty WOD.). 
The goal here is to work on our HSPUS, which first means getting comfortable upside down, hence all the wall walks, shoulder taps, and holds we've been doing. In the next few weeks you may see some HSPU negative work, and for those that aren't quite there yet, the scales will either be off a box, push-up negatives, or continuing to work on just the HS hold - always ask your coach to make sure you are getting the right stimulus! As for pistols, in order to have a pistol you've got to be SUPER comfortable in the bottom of a squat, and you've really got to nail that full range of motion, which is why you've been seeing so many rolling squats and rolling pistols recently..

WODS on this day are generally longer, and gymnasty, often with some type of HS work (push-up, walk, or hold) as well as either pull-ups or TTB (Toes to Bars), and some pistol/squat work as well. Sometimes they are for quality, meaning the focus is just on form, (that does not mean it will be EASY, but that you should make the movements tough but doable with good form if you focus the whole time), and other times they are in the typical AMRAP or for time style, but still (like always) pick a scale that will challenge you, but that you can complete good quality reps of!

SOD:
A1. wall walks 4X 4 with a 7 second hold at the top Rest 30
A2. lateral lunges 4X10 total (5/leg). Use the rig our a counter weight to go as deep as possible Rest 30
A3. KB Front rack Hold 53 lbs/44 lbs 4X 30 sec

WOD: 15 min AMRAP
3 strict pull-ups (scale up to strict CTB)
6 ring dips
12 pistols (total)
30 DUBS (120 singles)

 

Gymnastics day! HSPUS(hand stand push-up/pistol work/gymansty WOD.). 
The goal here is to work on our HSPUS, which first means getting comfortable upside down, hence all the wall walks, shoulder taps, and holds we've been doing. In the next few weeks you may see some HSPU negative work, and for those that aren't quite there yet, the scales will either be off a box, push-up negatives, or continuing to work on just the HS hold - always ask your coach to make sure you are getting the right stimulus! As for pistols, in order to have a pistol you've got to be SUPER comfortable in the bottom of a squat, and you've really got to nail that full range of motion, which is why you've been seeing so many rolling squats and rolling pistols recently..

WODS on this day are generally longer, and gymnasty, often with some type of HS work (push-up, walk, or hold) as well as either pull-ups or TTB, and some pistol/squat work as well. Sometimes they are for quality, meaning the focus is just on form, (that does not mean it will be EASY, but that you should make the movements tough but doable with good form if you focus the whole time), and other times they are in the typical AMRAP or for time style, but still (like always) pick a scale that will challenge you, but that you can complete good quality reps of!