Wednesday, July 10, 2013

For today’s WOD we will be working on some skills, sprints and a little strength. Just because this is not a conventional workout, please don’t skip these days as they are important for building your tank and skills.

Skill Day

5 minutes  – Pick a gymnastics weakness and work it. Pull Ups, Dips, HS Holds/walks, HSPUs, Pistols, bar MUs, Ring MUs, etc.

5 minutes Double Under Skill, if you have DUs, work Triple Unders

10 minutes: 100m sprint every minute on the minute (from the curb by the tree to across the street to the curb)

10 minutes: 10 Russian KB Swings on the top of every minute, use a weight heavier than normal, nominally 70+ for men and 53+ for women

Cool Down:

4 Rounds, rotate every 15 seconds

:15 Plank

:15 Super Man

:15 Right Plank

:15 Left Plank

 Come in today for more fun with HSPUs!!