Thursday, March 26, 2015

Rest day if you are doing the Open wod tomorrow. 
WARM UP
5 minutes of head to toe prep and a quick game of grappling 1.  60 sec work/switch roles/60 sec work.

A1. sissy squat x 10 reps x 2 sets
A2.  the one we did in Fighting Monkey workshop (back over the ball) x 3 reps x 2 sets
A3. kick up into shoulder opener x 20-30 sec (butt must touch the wall) x 2 sets
A4. low gate mobility across the floor
A5. first and second progression of hanging

A. Ring Muscle ups practice
either: eccentrics, iso holds, russian dips, ring dips, bar dips (in this order)

B. Hang Power Clean x 20 reps 75/115 lbs
     Wall walks x 5 reps
     OHS x 12 reps
     Rest 60 sec.
      4 sets