MON October 28/13
REST DAY
TUES October 29/13
WARM-UP
Gymnastics warm-up
WOD
A. HS roll-outs in partners or large group x 10-15 each
B. Straddle press to handstand or tripod straddle/tuck/pike to headstand – against a wall – 10 minutes of work
C1. HSPU – 50 total in sets of 5
C2. Pull-ups – 50 total in set of 5
WED October 30/13
REST DAY
THURS October 31/13
WARM-UP
Gymnastics warm-up
WOD
A. Kip swings on rings x 20
B. 20-30 Kipping ring toes through rings
C. Strict MU’s on rings (spotted if necessary) x 12 total
D. Ring skin the cats x 20 total in set of 1-3 at a time. If these are easy do with pointed toes and a slow eccentric lowering.
FRI November 01/13
REST DAY
SAT November 02/13
REST DAY
SUN November 03/13
REST DAY
