MON October 07/13
REST DAY
TUES October 08/13
WARM-UP
Gymnastics warm-up
WOD
A. Bar pull-over variations and practice – 15-20 minutes
B. Rope climbs – 10-12 total
– shoot for one every minute for 8-12 minutes. Not actually timed, but move quickly through.
C. 10-1 of the following movmetns;
– Ring dips
– Body weight high box step-ups (no kick off of the trailing foot) – progression into pistols.
WED October 09/13
REST DAY
THURS October 10/13
WARM-UP
Gymnastics warm-up
WOD
A. One armed handstand holds on wall or HS holds on wall – 5-10 min of practice
B. 10-12 Ring skin the cats – do spotted, singles, or try to string a couple together without touching the floor.
C. Complete in sets of 4 for time – if you break a set you must re-do it.
40 HSPUS’s (full ROM) and 40 Pull-ups
– yes I said for time, but do not mis-understand this as a metcon, but a timed quality workout. Quality of movement first, if it gets sacrificed, then slow transition speed down.
D. Finish with 2-5 minutes of DU’s – based on time available.
FRI October 11/13
REST DAY
SAT October 12/13
REST DAY
SUN October 13/13
REST DAY
