The Skill WOD
GymnasticsThe Sixth Cycle of (November 2015) of the REGULAR Track of the Skill WOD, Attacks the technical pieces of the Butterfly Pull up, The Freestanding HSPU and A varied Ring Muscle up Technique Triplet that will help iron out the kinks in your Ring Muscle up. We begin introducing some capacity pieces to challenge your inner Crossfitter with Burpees and HSPUs!
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Bar Taps
3 x 5
A2
Bar Taps
3 x 5
A3
V-Ups
3 x 7
A4
Shoulder Dislocates
3 x 10
A5
GHD Heel Drives
3 x 7
A6
Bridge Rocks
3 x 10
B1
Scap Elevators + Pull up Complex
3, 3, 3, 1
B2
Strict Pull up
3, 3, 3, 1
C1
Butterfly Box Drill -Circular Rotations
5 x 1
C2
Stop Pull Butterfly Drill + Pull-Ups
5 x 1
C3
CTB Pull-Ups Banded Kick Drill
5 x 5
D1
Butterfly Pull-Ups to Butterfly Chest to Bars
1 x 2
D2
Butterfly Chest to Bar Pull ups
1 x MAX
E1
Under Grip Chin Hang
3 x 0:15
E2
Supinated Bar Rows
3 x 8
F
Strict Pull-Up to Strict C2B to Kipping KTE to Kipping T2B to Bar MU
3 x 1
A1
Shoulder Dislocates
3 x 10
A2
Hollow Rock
3 x 10
A3
Arch Ups
3 x 10
A4
Narrow Grip Overhead Squat
3 x 10
A5
Bottom of the Dip Hold
3 x 0:10
A6
Bridge Rocks
3 x 10
B1
Freestanding Handstand Hold
4 x MAX
B2
Freestanding Handstand Shoulder Taps
4 x 16
B3
Shotguns (Shoot to Hollow)
4 x 20
C
Deficit Strict HSPU on Plates
1, 6, 6, 6 @ MAX, _ , _ , _
D1
Seated Dumbbell Press
3 x 8
D2
Parallette Push Ups
3 x 10
D3
GHD Hollow Hold
3 x 0:30
E1
Burpee
1, 2, 3, 4, 5
E2
Head to Mat HSPU
1, 2, 3, 4, 5
A1
Bar Work
3 x 5
A2
Skin The Cat
3 x 1
A3
Straddle V-Ups
3 x 7
A4
GHD Hanging Stretch
3 x 0:10
B1
Ring Swing to Pull-Up to Ring Swing to MU
4 x 1
B2
Box Hip Kip Drill
4 x 2
B3
Banded Hip Drill
4 x 3
C
Ring Muscle Up + Dips
3 x 3
D
Lower to Hold Front Lever on a Box
3 x 3
E
Ring Pull-Up to Toes to Ring to MU
3 x 1
