Posts Tagged ‘gymnastics’

WOD
Presses and Handstand Skills
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Deadlift (4 sets at 60%)
record gymnastics work and DL reps to comments

WOD
Planches, Planks and Presses
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Row 1000m (@ 70% Max W)

WOD
Row 500m
Dip 10 reps
Pull Up 10 reps
5 rounds for time
record total time to comments

WOD
Dynamic Effort Back Squat (60%) 10×2
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‘Rolling on Rings’
record loads and gymnastics to comments

WOD
Gymnastics
Levers
John working through the ‘Russian Bear’ warm up

WOD
Ring Techniques
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“Elizabeth”
Clean (135lbs/95lbs)
Dip
complete 21, 15 and 9 reps as fast as possible
record loads and time to comments
compare to 8-15-2009
3-31-2009

WOD
Pull Ups
Work skills, ie the dead hang, swinging kip, butterfly etc
complete one maximal set with a difficult variation
and
one adjusted easier than normal set for very high reps
record comments

WOD
Max Effort Hang Clean
8 x 2
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P-Let skills
record loads to comments

WOD
Dynamic Effort Push Press
(70% 1RM SP) @ 7×3
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Gymnastics…
Planks, planches and levers

WOD
Gymnastics
‘Below the bar, rings’
Pull Up - Max Effort
3 sets at 50%
record pull up work to comments

WOD
Overhead Squat (80%) 3 sets
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Muscle Ups 5
Handstand Push Ups 10
Skin the Cat 15
Dip 20
Pull Up 25
Knees to Elbows 50
for time
record subs/mods/scales and time to comments

WOD
Push Ups (50%) 8 sets
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Floor Skills (Gymnastics)

WOD
Ring Skills
(especially the transition position)

WOD
(Gymnastics Skills)
L Sit
30/30 for 20
Hold the L sit for 30 seconds on, 30 seconds off for 20 minutes

WOD
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Ring Skills
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work ring training related gymnastics skills appropriate to current level
record most advanced movements, best sets to comments