The Skill WOD
GymnasticsFeatures
3 sessions per week
Must use App app to view and log training
Program Training
A1
Hollow Hold
1 x 0:45
A2
Arch Hold
1 x 0:45
A3
Hollow Rock
1 x 10
A4
Arch Rocks
1 x 10
A5
Shoulder Dislocates
1 x 5
A6
Banded Rows
1 x 5
A7
Hanging Lat Activations
1 x 5
B1
Hollow Cast Pulls
1 x 6
B2
Hollow Pull-Downs
1 x 6
C
Static Open Close + Beat Swings + Kipping Pull-Ups
3 x 1
D1
Modified Muscle Up
6 x 2
D2
Ice-Cream Makers
6 x 1
E
Weighted Dip
5, MAX, MAX
F1
Double Leg Raise
3 x 10
F2
Bicycle
3 x 40
F3
Ring Support w/ Turnout
3 x 0:15
A1
Wrist Flexibility
1 x 0:20
A2
GHD Bridge
1 x 0:10
A3
Laying Handstand Hold Drill
1 x 0:10
A4
Extended Hollow Hold
1 x 0:10
A5
Frog Stand Balance
1 x 0:10
A6
Wall facing Handstand
1 x 0:10
B1
Partner HS Balance
6 x 0:10
B2
Shoulder Taps (Heels to Wall)
6 x 10
C
Modified Handstand Push-ups
5 x 2
D
Inch Worm Walkout + Extended Hollow Hold +A Frame Push-Ups
4 x 1
E1
Hollow Hold
4 x 1:00
E2
Banded Standing HS Hold
4 x 0:10
F1
Strict Knees to Elbow
3 x 10
F2
V-Ups
3 x 10
F3
Hollow Rock
3 x 20
A1
Band Pull-Aparts
1 x 10
A2
Hanging Lat Activations
1 x 5
A3
Shoulder Dislocates
1 x 5
A4
Banded Rows
1 x 5
A5
Hollow Hold
1 x 0:15
A6
Arch Hold
1 x 0:15
B
Strict Pull up
5 x 5
C
Modified Muscle Up
5 x 2:00
D
Headstand Hold + Shoot to Push-Up
3 x 1
E1
Ring Support w/ Turnout
3 x 0:30
E2
Ring Plank Hold
3 x 0:30
E3
Hollow Hold
3 x 0:30
E4
Handstand Hold
3 x 0:30
F1
Lateral Dumbbell Raises
3 x 10
F2
DB Shoulder Press
3 x 10
F3
Banded Lat Pull-Downs
3 x 10
