10/10/2017

Encinitas, South Vista – Group Class

Warm-up

30 SIngle Unders

10 T Push UP

10 Diamond Push Up

10 Scapular

30 Double Under (10 attempt)

4 wall walk up

Pick 2

Pec Smash

Trap Smash

Foam Roll

Shoulder Mobility

Gymnastics

20 min CAP

INT-ADV

5 Rounds

Rounds 1-3-5 (10 4″ Deficit Kipping HSPU Rounds 2-4 (5-7 Strict HSPU – work deficit if possible)

8 Weighted Strict Ring Dips

*between each round 30′ HS Walk

INT “learning the kip”

5 Rounds

Rounds 1-3-5 (5-8 Kipping HSPU), Rounds 2-4 (3-5 Strict Handstand Push Up)

8-12 Strict Ring Dips or Straight Bar

Dips

*between each round work on a partner HS walk for 10 feet

BEG.

5 Rounds

6-8 Piked Push Up with best pike position attainable (if you can kick up into a HS try a banded HSPU)

10-12 Dips on Parallettes (add weight on lap if needed)

*between each round work on holding a HS against the wall for 10-30 sec or perform a 45 sec plank hold

Accessory work

TO BE DONE POST WOD

3 Super Sets

15 OH Weighted SIt Ups

15 Barbell Side Bend (each side)

1 min weighted Plank Hold

Metcon

Metcon (AMRAP – Reps)

12 min Amrap

27 Double Under

9 Toe to Bar

3 Deadlift 255/180

Rx Plus

** 3 Deadlift 315/220