MON September 30/13
REST DAY
TUES October 01/13
WARM-UP
Gymnastics warm-up
WOD
A. Straddle press to handstand or tripod straddle/tuck/pike to headstand – against a wall – 10 minutes of work
B. Muscle up variation (kipping, spotted, kneeling, etc.) – 20-30 reps total
C1. Perfect push-ups – 5 x 5-10 reps – rest 10 sec
C2. Ring rows – 5 x 5-10 reps rest as needed (no more than 120sec)
WED October 02/13, 2013.
REST DAY
THURS October 03/13
WARM-UP
Gymnastics warm-up
WOD
A. On armed handstand holds on wall or HS holds on wall – 5-10 min of practice
B. Bar Pull-Over progressions – held pull-up, pull-u to T2B, etc. – 10-20 min of work
C1. 40 reps – HSPU variations (60kipping or 40strict)
C2. 20 reps – Ring skin the cats
– break up C1+2 into 2:1 work ratios and complete all sets unbroken until you are done 40/20 reps or 60kipping/20 (3:1).
FRI October 04/13
REST DAY
SAT October 05/13
REST DAY
SUN October 06/13
REST DAY
