The Skill WOD
GymnasticsThe Fifth Cycle of (Sept / Oct 2015) of the REGULAR Track of the Skill WOD, Attacks and connects multiple movements on Bar Day: T2B, Pull up and Chest to Bar Pull ups. Day 2: Inversion Day is all about Pressing strength while reinforcing hollow shapes in the the Dip, Push up and HSPU, Ring Day focuses on hip Drive and Core strength Combining GHDSU and Ring Muscle ups in Supersets.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Shoulder Dislocates
3 x 10
A2
3 V-Ups + 5 Hollow Rocks
3 x 1
A3
GHD Heel Drives
3 x 5
A4
Hollow Open Bar Tap (Tight and Short)
3 x 10
B
Kipping Pull-Ups
1 x MAX
C
4 T2B + 3 Pullups + 2 CTB + 1 Bar MU
4 x 1
D1
Supinated Bar Rows
4 x 6
D2
Strict Knees to Elbow
4 x 5
D3
One Arm Hang
4 x 0:10
A1
Shoulder Dislocates
3 x 10
A2
Wrist Stretch
3 x 0:30
A3
6 Count Burpee
3 x 3
A4
Heels to Wall Handstand
3 x 0:10
B
Strict HSPU
1 x MAX
C1
Strict Ring Dips
5 x 5
C2
Ring Push-ups
5 x 5
C3
Strict HSPU
5 x 5
D1
Dragon Fly (Archer) Push Ups
4 x 6
D2
Weighted Plank Hold
4 x 0:30
D3
Shoulder Taps (Heels to Wall)
4 x 20
A1
Shoulder Dislocates
3 x 10
A2
Bridge Rocks
3 x 0:05
A3
GHDSU
3 x 5
A4
1 Strict Ring Dip + 5s Hold w/ Turnout
3 x 1
B
MU Technique Triplet
5 x 1
C
Ring Muscle Up
3 x MAX
D1
GHDSU
5 x 10
D2
Ring Muscle Up
5 x 3
