03.05.2020

Warm Up
2 lengths jog
2 lengths shuffle
2 lengths skip
then..
5 inchworms
5 walk out to plank + walk back to a deep squat. In the deep squat perform 2 each side thoracic rotations
10 glute bridges
20 frog pumps

Super Set- add load each round

3 sets of
death march x 20 steps
wall sit x 45 seconds
DB step ups x 16 reps



Skill: strict pulls- work for 8:00

4 rounds of attempts of strict pulls or 3-5 strict pull ups

Two tips for strict pull ups- work on these on the rig either from a box with a toe spot, with a buddy and a waist spot(help) or hanging with no assistance.
A. Think about driving your elbows down verses pulling your body up. This leads to a much stronger pull and it drives a lot of proper engagement by keeping your shoulders from shrugging up.
B. Keep the lower body active and engaged. Get into the hollow position with feet out front, heels squeezed together, and rib cage tucked in.



WOD
AMRAP 7:00
7 SDLHP 115/85 95/65 75/55
7 HSPU sub pike position on a box
14 abmat sit ups




POST WOD core

4 rounds

hollow body bounces x max reps for 30 seconds https://www.youtube.com/watch?v=viSkNqKBjLU&feature=youtu.be


straight body ceiling reach sit ups x 10 reps (slow and controlled) https://www.youtube.com/watch?v=3xFqYd2FbTY&feature=youtu.be


March Monthly Challenge

Strict pull ups/Kip pull ups

Week One:
Option One:  be able to hold the hollow position on the rig for 30 seconds.  Feet in front with heels together.  Rib cage tucked. Full grip on the rig with thumbs around.  Then be able to hold the chin over the bar position for 30 seconds. 


Option Two:  solid hollow and arch foundation on the rig.  Practice getting into the hollow position from neutral 10 times.  Then do the same for the arch position 10 times.  Lastly, complete 20 good reps of tight hollow/arch swings.