The Skill WOD
GymnasticsFeatures
3 sessions per week
Must use App app to view and log training
Program Training
A1
Hollow Hold
3 x 0:45
A2
Arch Hold
3 x 0:45
A3
Hollow Rock
3 x 10
A4
Arch Rocks
3 x 10
A5
Shoulder Dislocates
3 x 5
A6
Banded Rows
3 x 5
A7
Hanging Lat Activations
3 x 5
B
Static Open/Close
5 x 2
C
Modified MU negative + Modified MU
5 x 1
D1
Chin-Up + Static Holds
3 x 2
D2
Ring Dips
3 x MAX
E1
Banded Open/Close
2 x 10
E2
Ring Plank Hold
2 x 0:30
E3
Uphill Sit-ups
2 x 35
A1
Wrist Flexibility
3 x 0:20
A2
GHD Bridge
3 x 0:10
A3
Laying Handstand Hold Drill
3 x 0:10
A4
Extended Hollow Hold
3 x 0:10
A5
Frog Stand Balance
3 x 0:10
A6
Handstand Wall Balance
3 x 0:10
B
Partner HS Balance
6 x 0:10
C1
Wall facing Handstand
3 x 0:10
C2
Modified Handstand Push-ups
3 x 3
D
Inchworm Complex
4 x 1
E1
Alternating DB Press
3 x 8
E2
6 inch Leg Raise
3 x 16
A1
Band Pull-Aparts
3 x 10
A2
Hanging Lat Activations
3 x 5
A3
Shoulder Dislocates
3 x 5
A4
Banded Rows
3 x 5
A5
Hollow Hold
3 x 0:15
A6
Arch Hold
3 x 0:15
B1
Beat Swings
3 x 3
B2
Modified Dragonfly
3 x 0:10
C
Beat Swings to PVC Pipe
5 x 3
D
Ring Dips
3 x 3
E1
V-Ups
3 x 20
E2
Hollow Rock
3 x 20
E3
Arch Rocks
3 x 20
