WEDNESDAY

Calf pumps, boot strappers, bird dogs, duck & emu walks,

Air squats with twists & rocks

Ankle mobility – knee to rig

Shoulder activations – band:

Pull-a-parts, push-ups, sword pulls, (on rig) face pulls.

Gymnastic Focus

Pistols, Pull-ups, and Grace

Pull-ups:

Drills:

·    Shoulder mobility

·    Lat and core engagement

·    progressions

·    Kipping development

·    Butterfly development

Pistols:

Drills:

·    Ankle mobility

·    Knee mobility

·    Progressions

·    Extensions – pistol plate jumps/shrimps

Clean & Jerks:

Drills:

·    Burgener Drills

·    Jerk drills

WOD

10 Rounds For Time:

12 Minute CAP

·    3 Clean & Jerks

·    4 Pistols OR Air Squats

·    5 Pull-ups

Challenge:

·    Complete as a chipper

·    Consider adding some spice with an extension