1/22/2013

21
Jan

1/22/2013

Skill
Gymnastics Skills

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

WOD
Tabata This:
Mountain Climbers
Air Squats
Push Ups
Flutter Kicks

For today’s workout, we’ll practice some important but difficult gymnastics movements. Use the categories above to determine which movements you should be practicing. After completing the gymnastics skills, we’ll perform tabata workouts for four different movements – 8 rounds for each broken into sets of 20 seconds of work and 10 seconds of rest.

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