Saturday, August 3, 2013

Gymnastics for 8/4

Warm Up:
3 rounds

  • 100 M run
  • 5 OHS w/PVC
  • 5 Hollow rocks
  • 5 sword pull each arm


Gymnastics Strength:

  • A1:The 'L'Hold 15 sec x 3 sets
  • A2:3 Kipping swings with a 3 sec hold at top x 3 sets
  • B:15 toe raises each foot then 25 both together x 2 sets
Skill Work: 10-12 Minutes
  • Taking the Handstand away from the wall 
  • Pressing to Handstand
  • Handstands/Shoulder stands on Paralette or free standing

Pistols: Review scaling options

WOD: Running Mary AMRAP in 15:

RX"d:
5 HSPU
10 Pistols(5 each leg)
15 pull ups
Run 200 M

L2:
3 HSPU
6 Pistols(3 each side)
9 Pull Ups
Run 200 M

L1:
3HSPU feet on Box/Ab Mat
6 Pistols to a box/banded
9 Ring rows
Run 200M