MON October 21/13
REST DAY
TUES October 22/13
WARM-UP
Gymnastics warm-up
WOD
A. Handstand wall hold for 60 sec
B. One armed HS holds – practice this only if you have the above 60sec hold completed, otherwise practice kick-up to additional 60sec holds (max of 4)
C. HS wall runs – this can only be done by those who have proper one armed HS hold on wall with both hands for 10sec each. This is done by doing a wall facing HS hold and then alternating tapping of the shoulder with the hands. So the hips will move lightly from side to side and you will quickly alternate touching the shoulders one at a time. Those who can not do this please do wall walk-ups.
D1. Parallel bar dips 10 x 6-8 – rest as needed
D2. Straight legged raise to L-sit hold – 10 x choose reps – rest as needed
– raise legs to L-sit and hold for 2 sec each rep.
– For D1+2, complete in alternating fashion and perform all reps with proper form, dips to full ROM and leg raises done without swinging. Scale dips with bands and staight legged raises to bent knee or reverse sit-ups.
WED October 23/13
REST DAY
THURS October 24/13
WARM-UP
Gymnastics warm-up
WOD
A. Roll to candle stick 10-20 reps/each
– scale to a forward or backward roll
B. Strict ring MU’s – 10-20/individual.
– do as many a you can properly, and then receive a spot for the remainder. Must be bale to do a strict pull-up and a strict ring dip as a pre-requisite. If not scale to ring pull-ups alternated with ring dips on a 5sec eccentric load for a minimum of 10 total reps each.
C. 30 strict HSPU’s – all singles, you must properly kick-up every time and lower under control. Scale to HS kick-ups with 3 sec hold or 20 wall walk-ups with a 3 sec hold.
FRI October 25/13
REST DAY
SAT October 26/13
REST DAY
SUN October 27/13
REST DAY
