Wednesday, 30 June WOD

Warm up: 5 rounds for quality of:

  • 3 Kipping Pull-ups
  • 2 Kipping Chest-to-bar Pull-ups
  • 1 Bar Muscle-up
  • Rest 1 min

This session is for some fun accessory movements that will help you get stronger in positions.⁠ Scale the reps whenever needed down to a number where you can still work on good tension and alignment.⁠ Take more rest in between sets if more is needed to achieve that⁠.

Gymnastics Training:

  • 6 rounds for quality of:
    • Hollow Body Hold, 15 secs
    • 10 V-ups
    • 5 Alligator Rolls
    • 10 Donkey Kicks
    • Rest 1 min

Alligator Rolls- finish in arch

Part II – 5 rounds for quality of:

  • 1 Strict Pull-up
  • 1 Pull Over
  • 1 Forward Roll-to-L-Hang
  • 10 L-Hang Flutter Kicks
  • 10 L-Hang Scissor Kicks
  • Rest 2-3 mins between rounds.

This session is for some fun accessory movements that will help you get stronger in positions.⁠ ⁠ Take more rest in between sets if more is needed so you can still work on good tension and alignment.⁠ Scaled Complex Option⁠:

1 Strict Pull-up⁠

1 Strict Toes-to-bar

L-Hang or Tuck Hang, 10-20 secs⁠

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