(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 10 PVC pass through, 15 wall squats, 5-10 strict pull-ups (banded if needed)
SkillWOD: Take 15 minutes and practice gymnastics skills of your choice: Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Dubs, etc. One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”
WOD
Tabata These: (4 min each)
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises. Rest 1 min between each tabata set.
1. Skin the cat (high or low rings)
2. Tubing Swimmers
3. Side Planks (4 sets/side)
4. Dubs / High Singles
Score = lowest score for each skill/movement
