The Skill WOD
GymnasticsThe Seventh Cycle (December 2015) of the REGULAR track of the Skill WOD focuses on building upon the base of strength and technical training we have been working on for the last 5 months. We will build your volume and capacity by stay close to your limits in the three areas and attack each week in measured sets based upon your testing in. This is where we get doing the tough work and build your capacity.
Features3 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
3 rounds for QUALITY, not time. 10 Shoulder dislocates 10 Bridge Rocks 10 GHD Heel Drives 3 Inchworm Push-Ups 10' Crab Walk
Mobility
B
10secs Bottom of the Dip Ring Hold 1 Skin The Cat pause in hang for 2 secs
TEST YOUR MAX
C
Perform 1 set of MAX Ring MU Based on that set complete 4x60% with 1min rest in between sets. For example: MAX set = 10 reps. Complete 4x6 reps. Each week if you perform the last set unbroken, rest gets shorter. Leaderboard instructions: Record MAX set of MU.
D1
Strict Ring Dips
5 x 5
D2
Ice-Cream Makers
5 x 5
Warm Up
A
3 Rounds for QUALITY, not time. 10 Shoulder Dislocates (O/U) 10 Straddle V ups 10 Back Extensions 3 Wall Walks 10 sec Handstand Hold
B
GHD Hanging Stretch
5 x 0:10
C
Kipping Handstand Push Ups
1, 6, 6, 6, 6, MAX @ MAX, _ , _ , _ , _ , _
D1
Seated Dumbbell Press
5 x 8
D2
Barbell Hollow Rocks
5 x 20
Warm Up
A
3 Rounds for QUALITY, not time. 10 Shoulder Dislocates (O/U) 10 Straddle V ups 10 Back Extensions 3 Wall Walks 10 sec Ring Hang Skin the Cat
TEST YOUR MAX
B
Perform 1 set of MAX Chest to Bar Pull-ups Based on that set complete 4x60% with 2min rest in between sets. For example: MAX set = 20 reps. Complete 4x12 reps. Each week if you perform the last set unbroken, rest gets shorter. Leaderboard instructions: Record MAX set of chest to bars.
C1
Strict Toes to Bar
5 x 10
C2
GHD Heel Drives
5 x 20
