TUES November 05/13
WARM-UP
Gymnastics warm-up
WOD
A. Kip swings on rings x 20
B. Kip swings on rings with hips to ring x 10
C. Strict MU’s spotted x 5
D. Small kipping (controlled) MU’s spotted if necessary
E. MU’s on rings – practice for 10 minutes. (Scale to spotted MU’s, or kipping ring pull-ups)
F. Loaded KB pistols – to max double
(Scale to spotted pistols with post or ring or scaled on box) – remainder of class
THURS November 07/13
WARM-UP
Gymnastics warm-up
WOD
A1. One-armed HS holds on wall – 5 sec each. Try to rotate from one arm to the other without coming off wall
A2. Bar pull-over singles + pull-up or Bar MU (complete a pullover and then lower into doing a MU or a pull-up)
5-r rounds – max 20minutes
B1. Press width HSPU (hands in holes of plates) 5 x reps-3
B2. Subscap pull-ups @ 30X0 5 x reps-1
C1. Wide grip kipping HSPUs (hands as wide as possible on plates) 5 x reps-3
C2. Supinated grip pull-ups @ 30X0 5 x reps-1
