TUES November 19/13
WARM-UP
Gymnastics warm-up
WOD
A. HS wall kick ups (5 mins)
B. HS kick up wall “kisses” (5 mins)
C. piked/HS shoulder shifts (5 mins)
D. HS wall walk ins/wall walk ups (5 mins)
E1. Rope climb 6 x 2 – rest as needed
E2. Strict HSPU 6 x reps-2-3 – rest as needed
THURS November 21/13
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)
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
