The Skill WOD
GymnasticsThe Third Cycle (July 2015) of the REGULAR Track of the Skill WOD give a full technical day of development to the Bar Muscle up, as well as introducing the first of many Bar complexes, that require an athlete to link movement patterns and develop of higher gymnastics IQ. We also introduce a Swinging Complex on the Rings focused on increasing efficiency in the turn over on the Ring Muscle up.
Features3 sessions per week
Must use App app to view and log training
Program Training
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
Handstand Walk
1 x MAX
D
Shoulder Taps
6 x 20
E1
Strict HSPU
3 x MAX
E2
Kipping Handstand Push Ups
3 x MAX
A1
Shoulder Dislocates
3 x 10
A2
Hollow Rock
3 x 10
A3
Arch Rocks
3 x 10
A4
Bar Taps
3 x 8
B
Bar MU Top to Bottom Drill
3 x 3
C
Bar Muscle Up
5 x 3
D
Bar Muscle Up
1 x MAX
E1
Chest-to-bar Pull Ups
5 x 3
E2
Kipping Chest To Bar Pull ups
5 x 5
A1
Jumping Jacks
3 x 25
A2
Shoulder Dislocates
3 x 10
A3
Bar MU Top to Bottom Drill
3 x 1
B
Ring Push up / Plank Complex
5 x 3
C
Muscle Up w/ Extra Pull (1 Swing, 1 Pull, 1 Mu)
3 x 5
D
Muscle Ups
1 x MAX
