Sunday, November 1, 2015
(9 AM) - Ben, Rich, Steve C, a few others and me (8 of us)
Jump Rope: 50 singles, 50 right leg, 50 left leg, 50 singles. Banded stretch of triceps, stretch wrists in all four directions. Stretch fingers and thumb 1 by 1.
Push against wall in hollow position 20 seconds on 10 second.s off for 3 rounds. Handstand hold against wall 30 seconds on 30 seconds off for 4 rounds. Neutral back on gymnastics mats. Neutral back while partner lifts your feet off the ground. Pivot into a handstand position. Hand further than you think you need to, arms close to ears, get very low.
8 min AMRAP; 1 muscle up, 1 box jump, 2 mu, 2bj, .. etc.
I did 1 pull-up, 1 ring dip and 1 box jump (24") and was able to get through the round of 3 before kipping and switching to parallel bars.
Working up the box, I did a 28" box jump and was really pleased with myself (12" + 8" + 8"). Rich was using a 48" box with a weighted vest for the workout. I got 5 Rounds + 9 reps. I did 3 box jumps on the last round.
To work up the box we did a few rounds of 3 transitions, 3 pull ups, 3 dips, and 1 box jump.