8/11/15

Gymnastics Skills
A) Pistol Progressions-10 mins
B) Gymnastics Conditioning 16min EMOM
Min 1- 7-10 Chest to Bar Pull ups—>Regular Pull ups—>Ring Rows
Min 2- 6-10 Pistols–>Progression
Min 3- 1-5 Muscle ups–>Ring Supports
Min 4- 15-30 secs Handstand Hold (Freestanding or on Wall)
C) Gymnastics WOD
10 Strict HSPU—>Kipping–>Inverted HSPU
30 Secs Hollow Body Hold
30 Wall Ball Push Ups
30 Secs Bar Hang
8 Strict HSPU—>Kipping–>Inverted HSPU
30 Secs Hollow Body Hold
20 Wall Ball Push ups
30 Secs Bar Hang
5 Strict HSPU—>Kipping–>Inverted HSPU
30 Secs Hollow Body Hold
10 Wall Ball Push ups
30 Secs Bar Hang

Categories: WOD

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