Strength:
Back Squat 3x5 (add 5 lbs to last workout)
Floor Press 3x5 (add 2.5 lbs to last workout)
Glute Ham Raises 4x8 Demo
Note: being that we only have one GHD Some of you will need to start with glute ham raises first, while others do back squats and floor press.
Gymnastics WOD:
So today is a bit different then normal. I would like you all to practice new gymnastics movements. I have posted a few videos of movements you can all try. They range from beginner to advanced movements. Remember that not every day will be a ass kicker day. Doing Gymnastics work will make body awareness and your midline get stronger. These movements are things you should be doing if you come early to the box before your class time starts.
DRAGON FLY SIT UP
DRAGON FLY SIT UP
Use the leg of the pull up rig to hold on to.
L-SIT
L-SIT
Your feet may touch the ground if you need to scale.
FRONT/BACK LEVER
HUMAN FLAG
PLANCHE
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