Friday 5.8.15 WOD

Gymnastics Bias

Warm-up

Tight Arch

Skill Work

6 Rounds
15sec. Hold to support on rings
x5 ring pull ups or rows with false grip
**This is for quality, not time

WOD

“2015 Regional Event 6”
5 Rounds
25 Calorie Row
16 C2B
9 HSPU
**Rx+ Strict HSPU to a deficit
**20min time cap

$ Out

50 Banded Oblique Twist
**50 each side, perform on knees

Muscle Up Practice/Skill

5×6 Ring Dips
**Focus on reaching a position of support at the bottom and top of the movement. This will be covered in the WOD

 

By | 2016-10-20T15:17:32-04:00 May 7th, 2015|WOD|Comments Off on Friday 5.8.15 WOD