Skill: Push-ups
Progressions
- push-up with bands/boxes
- push-up (hollow body, shoulder blades open) http://gymnasticswod.com/content/push-progression-pt1
- pseudo planche push-up (hollow, shoulder blades open) this is the full ROM:
- Bar/ring dips
- Handstand-push up
Use 5×10 reps table:
- 3 x 2
- 5 x 2
- 3 x 4
- 4 x 4
- 4 x 6
- 5 x 6
- 4 x 8
- 4 x 10
- 5 x 10
Rowing and rope climbs
5 rounds:
- 1 minute row
- 1 minute rope climbs
- 1 minute rest
