Saturday, July 13, 2013

GWOD for July14

3 Min Zone 1 work- Gymnastics Obstacle
+
3 rounds:
5 Dislocates
5 hollow rocks
5 Arch rocks
5 L- raises

Shoulder mobility with partners

Skill Work: 10 Minutes

  •  Handstands Holds -L1
  •  Handstand Tap -L2
  •  Handstand Push Ups- L3
If you are new to Gymnastics you will do holds then Taps and HSPU all modified

WOD:
2 Rounds 1 minutes Work 1 minute Rest of:
  • HSPU
  • Rope climb (or rope pull from back to standing)
  • Air Squats
  • Double Unders (attemps and singles if necessary)
  • Toes 2 Bar ( Adv ) or sit up variation

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