The Skill WOD
This program is designed as accessory gymnastics work that can be plugged into any gyms GPP programming specifically for at home use. Couples nicely with the BARBELL WOD or Juice Gym Programming. There are three Tracks:
1. No equipment (Walls space and a mat),
2. a Pull up Bar (Maybe in a door or hanging in the Garage), and
3. Low Hanging Rings.
There is a repeated Warm up and Activation block, followed by three linear tracks based on equipment and then Accory pieces for all tracks twice a week.
Features2 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Skillwod at Home Warmup 1
Warm up: 3 Rounds: 60 Jumping Jacks 6 Spiderman and Reach 20 Sec Hollow Hold 10 Supermans 6 Burpees
Prep
B
Skillwod at Home Mob 1
Mobility: Activation 3 Sets no time Domain: 10 Shoulder Pass Thru / Over and Under 10 Scap Push ups 3 Baby Bridge Ups
C1
Frog Stand Balance
5 x 0:05
C2
Headstand Hold
5 x 0:05
D
Strict Pull up
5 x 5
E
Toenail Ring Muscle Up
5 x 3
F
Wall Walk
4 x 5
G
Wall facing Handstand
3 x 0:30
Conditioning
A
Skillwod at Home Warm up 2
3 Rounds: 40 Striders 10 V ups 10 Scorpion Stretch 3 Inchworms 14 Hollow Shoulder Taps
Skill/Tech
B
Skillwod at Home MOB 2
Mobility / Activation: 3 sets 30 sec Wrist Stretch 30 sec shoulder Extension Stretch or on Floor 10 Cossack Squats w 5 Sec Pause at Bottom
C1
Dragon Walk
4 x 30
C2
Seated DB Press
4 x 6
D1
Chin Up Hold
3 x 1:00
D2
Scap Retraction
3 x 15
E1
Ring Support w/ Turnout
3 x 1:00
E2
Hanging Knees to Elbow
4 x 6
F1
Back Scale
4 x 0:10
F2
Kick Up to Handstand + Hold
4 x 0:10
G
Handstand Shift and Lift
3 x 16
