MON September 23/13
REST DAY
TUES September 24/13
WARM-UP
Gymnastics warm-up
WOD
A. Froward somersaults x 10
B. HS kick-up to roll-out (spotted) x 5-10
C. Spotted strict muscle-ups on rings in groups 10-15 x 1
– cover how to spot and then allow groups to rotate through members – if the rings are too much for now, complete movement on lower rings with transition (feet on box or ground)
D. Ring skin the cats 10-15 x 1-2
– scale to strict ring knee-ups with slow eccentric
WED September 25/13, 2013.
REST DAY
THURS September 26/13
WARM-UP
Gymnastics warm-up
WOD
A. Spotted free handstand holds or walks if possible
– must be able to hold free handstand before walking
B. Kipping HSPU discussion followed by 10 minutes of kipping HSPU’s – rest as needed
– requirements – must have strict HSPU as it is essential to have the strength to control the movement.
C. Strict straight legged T2b – 10-20 total
FRI September 27/13
REST DAY
SAT September 28/13
REST DAY
SUN September 29/13
REST DAY
