Fitness - Parallel Bar Work & Circuit WOD - 2/9

Got a lot of sleep last night which felt great. Woke up quickly and was ready to get after it this morning.

We started off the day with some parallel bar work. Starting with establishing a strong support position, pressing through the shoulders and upper back. We then got into some parallel bar support swings. This is where you keep your body in a rigid plank and swing your body back and forth, pivoting at the shoulders.

Here's a good video of how to perform the support swing. After a few support swings he goes into a different move, but you get the idea. After getting comfy with the support swing, I built in some dips (where the kid in the video goes to his arms, we just dipped). This little sequence had my core and upper body pretty fired up.

WOD: 5 rounds, counting total reps for a score of
45 seconds of jumping pull ups
45 seconds of l-sit dip
45 seconds of squat jumps
45 seconds of rest

Score/Time: 278
Calories burned (focus and WOD): 494

the goal for this was to keep moving for the full 45 seconds. If the movement was slowing you down, then scale it down so you can keep the pace/intensity high. I did the first two rounds with regular pull ups before switching to jumping variety.

The l-sit dip was performed on a dip rack by swinging your legs up and hitting as high a pike as possible with your feet above your hips, lowering (with control) your legs back down then performing a standard dip. At the top of the dip, swing your legs up again and hit as high a pike as possible, lower your legs and do a standard dip.

The way to scale this was to just do a tuck and get your knees to your chest, then lower your feet to the ground and use them to take some weight off during the dip.

A nice bit of work in the gym this morning. Gymnastics stuff is always fun, looking forward to a lot of rest tonight and a two-a-day, maybe even a three-a-day tomorrow.