The Skill WOD
GymnasticsFeatures
3 sessions per week
Must use App app to view and log training
Program Training
A1
Hollow Hold
3 x 0:15
A2
Arch Hold
3 x 0:15
A3
Arch Lifts on GHD
3 x 5
A4
Hollow Rock
3 x 10
A5
Shoulder Dislocates
3 x 10
A6
"L" Grip Shoulder Dislocates (Pass Thrus) Side
3 x 10
B
Strict Pull up
1 x MAX
C
Modified Muscle-up Negative
4 x 2 @ 0:01
D
Close Grip Chin-Ups
4 x 3
E1
Weighted Dip
1 x 3 @ MAX %
E2
Static Dips
2 x MAX
F1
Banded Dips
5 x 3
F2
Parallette Dips
2 x MAX
G1
Ring Rows
3 x 12 @ 0:02
G2
Ring Plank Hold
3 x 0:30
A1
GHD Bridge
3 x 0:10
A2
Laying Handstand Hold Drill
3 x 0:10
A3
Extended Hollow Hold
3 x 0:05
A4
Plank Hold
3 x 0:10
B
Handstand Hold
1 x MAX
C
Handstand Wall Balance
6 x 0:10
D
Plank Hold
4 x 0:30
E
Inchworm Walk-out
4 x 8 @ 0:01
F1
Frog Stand Balance
3 x 0:10
F2
Headstand Hold
3 x 0:10
F3
Tuck-ups
3 x 8
A1
Band Pull-Aparts
3 x 10
A2
W's
3 x 10
A3
Shoulder Dislocates
3 x 10
A4
Banded Rows
3 x 10
A5
Arch Hold
3 x 0:15
A6
Hollow Hold
3 x 0:15
B
Static Dips
1 x MAX
C
Strict Modified Muscle Up
8 x 1 @ 0:01
D
Banded Ice-cream makers
5 x 3
E
Weighted Hollow
4 x 0:30
F1
Ring Push-ups
3 x 10
F2
Modified Ring Push-ups
3 x 10
F3
Ring Plank Outs
3 x 10
