12/6/2012

5
Dec

12/6/2012

Skill
Gymnastics Warm-up

Novice
5 Rounds:
5 Handstand kick-ups
5 Negative Pull Ups
5 sec L-Sit Bar Hang
3min rest
5 Rounds:
10 Assisted Pistols
10 Ab Mat Back Extensions

Intermediate
5 Rounds:
5 HSPU
5 Strict Pull Ups
10s Ring L-Sit
3min rest
5 Rounds:
10 Pistols (alternating)
10 GHD Back Extensions

Advanced
5 Rounds:
5 Tripod into HSPU attempts
2 Muscle Ups (Strict or Kipping)
15s Ring L-Sit
3min rest
5 Rounds:
10 OHS Pistols (Start with 15lb bar)
10 Weighted GHD Back Extensions

Today we’ll focus on developing our gymnastic skills. Athletes should wait until they can complete all elements of their level before advancing.

WOD
4 Rounds
12 Burpees
10 KB Snatches
8 Ring Dips
6 Pistols

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