Summer programming: Day 29

Ring push ups are an excellent way to build stabilizers and get comfortable on the rings.

WOD

Strength:

Overhead Squat

5-5-5

MetCon:

AMRAP 12 minutes

200m run

20 push ups

Scale: Amount of means of pushups by individual

Post WOD skill work: Handstands

We sat down and did the programming for the next six weeks. Our three new strength lifts for this session will be overhead squat, thrusters, and sumo deadlift. If you didn't complete your 5-3-1 for back squat, deadlift, and bench you need to do so this session. When you see overhead squat do back squat, thrusters=bench, and sumo=regular deadlift. The other new part will be a skill work session or class challenge/competition after every workout.

Start getting the ideas for running/sprinting mechanics into your head:

wmv

wmv

If today's WOD looks a little soft, sub these for regular push ups:

http://video.google.com/videoplay?docid=7358037864884773519