The Skill WOD
GymnasticsThe Fourth Cycle (August 2015) of the REGULAR Track of the Skill WOD, incorporates Strict CTB Pull ups, Measured attack and approach to Def HSPU and a Complex that requires Variance on the Ring Muscle up starting with Strict ones. We also introduce Straight arm Strength with some Planche Accessory work.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Shoulder Dislocates
3 x 10
A2
Bottom of the Dip Hold
3 x 0:10
A3
Hollow Rock
3 x 10
A4
Arch Ups
3 x 10
A5
Wrist Stretch
3 x 0:20
B
Connected Strict Pull Up + Pull Over + Lower Down
3 x 3
C
Strict Chest to Bar Pull Ups
5, 4, 3, 2, 1
D
Strict T2B + KTE
10, 10, MAX
A1
Alternating Scorpion Stretches
3 x 10
A2
Floor Bridge
3 x 5
A3
Bridge Rocks
3 x 5
B1
Headstand TNG (Pike) + 5 Secs Hold
3 x 3
B2
Handstand Balance
3 x 0:10
C
Deficit Strict HSPU on Plates
4 x 6
D
Handstand Hold
4 x 0:30
E
Planche Push-Up
4 x 12
A1
YTA
3 x 10
A2
Handcuff Stretch
3 x 0:30
A3
Bar Taps
3 x 5
A4
Ring Swings
3 x 5
A5
Skin The Cat
3 x 1
B1
Strict Muscle up
3 x 2
B2
Swinging Muscle Ups
3 x MAX
B3
Russian Box Dips
3 x MAX
C1
DB Flys (Straight Arm Strength -Maltese Training)
4 x 7
C2
Reverse DB Flys
4 x 7
C3
DBs Straight Arm O Ext.
4 x 7
