The Skill WOD
GymnasticsThe Second Cycle (May 2015) of the REGULAR Track of Skill WOD is focused on Time under Tension and grip strength development. Again second Off season Cycle Has a heavy dose of Strict Strength and strong gymnastic poses in the strength accessory portion. We also introduce the Bar Muscle up. The focus is Strict Strength and core development.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Shoulder Dislocates
3 x 10
A2
Top of the Pull Hold
3 x 0:05
A3
Bottom of the Dip Hold
3 x 0:10
A4
Hollow Rock
3 x 10
A5
Arch Rocks
3 x 10
B
3 Swings into a Ring Pull up, 1 Swing into 1 RMU
3 x 1
C
MU Complex
3 x 1
D
Swinging Muscle Ups
1 x MAX
E
Weighted Ring Muscle up (Med Ball)
5 x 1
F
Support Hold with Ring Turn out
0:10, 0:10, MAX
A1
Band Pull-Aparts
3 x 10
A2
W's
3 x 10
A3
Victory
3 x 10
B1
Bridge Rocks
3 x 5
B2
Headstand Hold
3 x 0:05
B3
Freestanding Handstand Hold
3 x 0:05
C
HSPU Negative on 45lb Plates
3 x 0:10
D
Strict Deficit HSPU
1 x 1 @ MAX
E
Kipping Handstand Push Ups
3 x MAX
F
Lower on Parallette HSPU Negatives
3 x 0:10
G
Handstand Hold
4 x 1:00
A1
Shoulder Dislocates
3 x 10
A2
V-Ups
3 x 10
A3
Arch Rocks
3 x 10
A4
Hollow Open Bar Tap (Dynamic with Shoulder Lift)
3 x 10
B1
Half Bodyweight Pull Up
3 x 3
B2
Top of the Pull Hold
3 x 0:06
C
Chest-to-bar Pull Ups
3 x 3
D
Chest-to-bar Pull Ups
1 x MAX
E
Bar Muscle Up
2, 2, MAX
F
Bar Tap into Bar Mu
3 x 1
G
Bar Complex
3 x 1
