TUES December 10/13
WARM-UP
Gymnastics warm-up
WOD
A. HS walking practice with spotters – 20 minutes
B. One armed lever on box – 5 minutes of play
Strict volume for the following (coach will explain rep schemes)
C1. HSPU’s strict
C2. Pull-ups strict pronated
C3. T2B strict
5 rounds
THURS December 12/13
WARM-UP
Gymnastics warm-up
WOD
A. Kipping butterfly pull-ups practice – 10-15 minutes, basic progressions
B. Kipping parallel bar dip practice – 10-15 minutes (try to string them together in sets of 4-8)
C1. Kipping butterfly pull-ups 5 x reps minus 3-4 (scale to traditional kip if necessary)
C2. Kipping ring dips 5 x reps minus 2-4 (strict if kipping is not possible)
– rest as needed between sets
