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06.05.17- PowerDot demo after the 5:30pm class

5
Jun

06.05.17- PowerDot demo after the 5:30pm class

Warm Up:
Foam roll thoracic- give yourself a big hug and roll
Med ball thoracic opener- lay MB on thoracic spine and grab a PVC with a jerk grip. Hold
2 Rounds:
1:00 Light Row
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers

Skill: ring muscle ups
Ring MU reverse pull warm up
Straight body with reverse pull x 15
Bend to straight reverse pull x 15

then…
Snap Pull x 15
Snap Pull with Small Backswing x 10
Pop Swing x 5 https://www.youtube.com/watch?v=oaIGWljKqHc&index=18&
then..
try the ring muscle up
*If not ready for muscle ups, then athletes should practice strict pull ups and strict ring dips.
Scap pull ups x 3-5 reps for 2 sets
Pull up negatives x 3-5 reps for 2 sets
then transition to rope climbing foot position
Primer
3rounds not timed
:15 L-sit hold off pull up bar
20 glute bridges with mini-band
25 band pull aparts

WOD: 10 RFT
Run 200m
1 rope climb or ring muscle up

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