7/30/14 Wednesday

Performance

A. 
Take 20 minutes to cycle through and practice various gymnastics elements listed below that you need to work on – examples to pick from . . .

Pistol Progressions x 4-6 reps each leg,

Handstand Holds or Walks (freestanding or supported) x 60-90 seconds,

L-Sits x 30-60 seconds,

Muscle Ups progressions,…

 

B. 
Four sets of 3-minute sprints of either:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.

*Score total number of rounds completed.

-OR-

“Mary”

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.

*Score total number of rounds completed.

 

Competition

Wod will be posted at gym

12/24/13 Tuesday

Performance

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

 

Competition

Wod will be posted at gym

6/30 Saturday

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.