The Skill WOD
Functional Fitness, Other, GymnasticsSkill WOD is a structured skills and gymnastics program designed for athletes and affiliate owners to implement in addition to their gym's programming. Skill WOD is ideally suited to be programmed in conjunction with Cal Strength's Barbell WOD and your affiliate's met cons.
Features3 sessions per week
Must use App app to view and log training
Team Training
A1
Band Pull-Aparts
3 x 10
A2
W's
3 x 10
A3
Shoulder Dislocates
3 x 10
A4
Bottom of the Dip Hold
3 x 0:05
A5
Top of the Pull Hold
3 x 0:05
B
Rotator Pressure Wrap & Floss
For Completion
C1
Three Swing to Kip Pull-Up
4 x 3
C2
Ring Muscle Up Hip Kip Drill
4 x 3
C3
Kipping Ring Dips
4 x 3
D
Swinging Muscle Ups
2, 2, 2, MAX
E
Strict Muscle up
6 x 1
F
MU Bear Complex
5 x 2
A1
Bridge Rocks
3 x 5
A2
Arm Circles
3 x 5
A3
Laying Handstand Hold Drill
3 x 0:10
A4
Plank Hold on Hands
3 x 0:15
B1
Freestanding Handstand Hold
3 x 0:10
B2
Elevated Plank Hold
3 x 0:20
B3
Strict HSPU
3 x MAX
C1
HSPU Negative to Push Up Shoot
5 x 0:10
C2
Jumping Tuck Ups
5 x 8
A
Shoulder Dislocates
3 x 10
B
Hollow Open Bar Tap (Tight and Short)
4 x 5
C
Hollow Open Bar Tap (Dynamic with Shoulder Lift)
4 x 4
D
Kipping Chest To Bar Pull ups
3, 3, 3, MAX
E
Butterfly Chest to Bar Pull ups
3, 3, 3, MAX
F
Strict Pull up
6 x MAX
G
T2B + KTE Complex (Strict)
3 x MAX
H1
Weighted Plank Hold
4 x 1:00
H2
V-Ups
4 x 25
When you join a team you’re getting more than programming, you’re joining an online community.
Skill WOD
Skill WOD
Skill WOD
