Sunday 4-21-13

How tight is your core?

Dynamic gymnastics warm up: 3-5 min

Gymnastics Strength work:

• 3x10 Tuck in and out from hollow
• 3x5 Handstand shrugs and shifts to ea side(back and wall facing)

Skill work: Front Levers

Metcon WOD

5 rounds  of:

• 16 shoulder taps (8/8) chest facing wall or on box
• 5 front levers (use a band that makes it challenging)
• 25 Double unders/60 singles

Mobility:

• Pancake stretch- 1 min
• Pike stretch- 1min
• Butterfly stretch- 1 min

* can partner for all mobility to increase intensity

Gymnastics Workout 4/7/13

Warm- Up:

Row 500 Meters/Run 400/Airdyne 25 Calories- Athletes choice
3 rounds of :

• 3 Inch worms with push up
• 5 Hollow rocks
• 5 Arch Rocks (superman)
• 5 Air squats or 15#/33# bar Squats

Gymnastics Strength work:

• "L" bar hang with 10 in and outs x 3 sets
• 20 toe raises R then L then 40 both feet- glue ankles together

Skill review for WOD: Pistols, HSPU and "V" snaps 

WOD:

5 rounds of:

• 10 Pistols (5 each leg)- we can modify for Lifestyle( banded ) and Fitness ( to a box )
• 10 "V"-snaps
• 5 HSPU OR 10 clapping pushups- (can be modified)
• 400 Meter Run