The Skill WOD
GymnasticsFeatures
3 sessions per week
Must use App app to view and log training
Program Training
A1
Hollow Hold with PVC
3 x 0:30
A2
Arch Hold With PVC
3 x 0:30
A3
Arch Rocks
3 x 10
A4
Hollow Rock
3 x 10
A5
Shoulder Dislocates
3 x 10
B
Modified Ring MU Complex
4 x 3 @ 0:05
C
Hollow Pull-ups
4 x 3
D1
Weighted Dip
3 x 3 @ 70 %
D2
Ring Push-ups
3 x MAX
E1
Weighted Hollow
3 x 0:20
E2
Modified strict toes to bar
3 x 20
A1
GHD Bridge
3 x 0:10
A2
Laying Handstand Hold Drill
3 x 0:10
A3
Wrist Flexibility
3 x 0:20
A4
Extended Hollow Hold
3 x 0:10
A5
Frog Stand Balance
3 x 0:10
B
Headstand + Lever Rocks
4 x 0:05 @ 5
C
Handstand Plate Balance
6 x 0:10
D
Plank Hold
4 x 0:30
E
Forward Slider Walk
3 x 15
F1
Box Shoulder Taps
3 x 10
F2
DB Shoulder Press
3 x 8
F3
Upper Lower Lifts
3 x 10
A1
Band Pull-Aparts
3 x 10
A2
Hanging Lat Activations
3 x 5
A3
Shoulder Dislocates
3 x 10
A4
Banded Rows
3 x 10
A5
Hollow Hold
3 x 0:15
A6
Arch Hold
3 x 0:15
B
Modified Muscle Up
10 x 1
C
Modified Dragonfly
6 x 1
D
Elevated Hollow Hold
3 x 0:30
E1
Hollow Rocks w/ PVC Pipe
3 x 25
E2
Arch Rocks w/ PVC Pipe
3 x 25
E3
Banded Lat Pull-Downs
3 x 10
