MON September 16/13
REST DAY
TUES September 17/13
WARM-UP
Gymnastics warm-up
WOD
SKILL – The ring Muscle-up
– this will be a full class of skill progressions on the muscle-up. So if you are interested in learning the muscle-up there is not better time.
– discussion will be on – false grip, transition on rings, strict muscle-ups, swinging on rings, swings with transition, dip positioning, support, etc.
WED September 18/13, 2013.
REST DAY
THURS September 19/13
WARM-UP
Gymnastics warm-up
WOD
A. SKILL – practice and understand the positions and progressions to these movements
– ring support holds
– ring support holds into L-sits
B. STRENGTH
Every min on the min complete;
– ring push-ups with turn-out
– ring pull-ups with or without false grip
– Strict T2B
– Rest station
– perform all unbroken sets with less then maximal effort at each station (50% best rep count)
FRI September 20/13
REST DAY
SAT September 21/13
REST DAY
SUN September 22/13
REST DAY
