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. Work on no false grip MU’s. (Scale to spotted MU’s, or kipping ring pull-ups)
F1. 1 min push-ups – hands pointed back – rest 1 min
F2. 1 min normal push-ups – rest 1 min
F3. 1 min wide push-ups – rest 1 min
F4. 1 min One arm wide/one narrow – rest 1 min – repeat on other
THURS November 07/13
WARM-UP
Gymnastics warm-up
WOD
A. One armed lever on box – 10-15 min practice – scale to progressions of two handed tucked and two handed extended
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. Kipping pull-ups @ 30X0 5 x reps-1
