Tuesday, May 12, 2015

Gymnastics Strength and Pistols

Gymnastics Class- Sunday, May 17th



Warm up:
 3 rounds of:

  • 20 single unders
  • 20 sec HS Holds
  • 10 Hollow body in and outs
  • 15 Calf raises ea leg
Mobility :

  • Straddle stretch hold 20 sec x 2 sets with partner
  • Shoulder Partner stretch three ways
  • Ankle stretches Wall and banded
Skill Focus: Pistols
  • On a box 3 reps three sets each leg
  • Banded or with a plate
  • Full ROM pistols on the floor
WOD: 3 rounds for time of:
  • 250 Row or 200 Run
  • 10 pistols each leg- scale as needed
  • 5 OHS or Goblet Sq if limited in squatting mechanics
  • 5 STRICT Pull Ups or 10 Ring rows for scaled option


















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