Thursday / 6 Feb 2014

We are learning many skills in Gymnastics Class, and we are starting from SQUARE ONE. ¬†However the names may be new to some of you, so here are videos of the three end results of what we are training for today…anything is possible with consistent hammering of the fundamentals!

MANNA

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SIDE LEVER

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SINGLE LEG SQUAT

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TODAY’S WODS

Level I

Warm-Up:

3 Rounds

2 min double under practice
20 Squats
10 Strict Push-Ups (do incline if you need to scale)

Skill: 3 sets max Bent Arm Hang (gold standard is 60 secs, this is a static hold at the top of a pull-up, you may jump to position if you cannot pull-up to position)
Rest 1 min between efforts

Skill #2: Accumulate 90 secs in an L-Sit OR Tuck Sit

EMOM for 15 mins

5 KTE
5 Burpees

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Level II

Warm-up: 2 Sets
1 Trip Inch worm
2 Rope Climbs
25 Hip Extensions

A) Spend 15 Min Working OHS Technique, building to a 3RM OHS

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B) 4 Rounds each for time:
10 Front Squats 115/85#
20 Pull-ups
30 Double Unders
Rest 1 Min Between Rounds

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BW & KB

Mobility: 15 mins trainer led

6×10 back extensions (not for time)

AMRAP in 23 mins

5 Broad Jumps
1 Ladder Drill
17 KBS (american)

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GYMNASTY

3 Rounds of the following progressions + mobility work to develop:

Manna

Side Lever

Single Leg Squat

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