The Skill WOD
GymnasticsFeatures
2 sessions per week
Must use App app to view and log training
Program Training
A1
Hollow Hold with PVC
2 x 0:20
A2
Arch Hold With PVC
2 x 0:20
A3
Arch Rocks w/ PVC Pipe
2 x 10
A4
Hollow Rocks w/ PVC Pipe
2 x 10
A5
Hanging Lat Activations
2 x 5
A6
Banded Open/Close
2 x 8
A7
Static Open/Close
2 x 2
B1
Beat Swings
3 x 5
B2
Strict Chin Up
3 x 5
C1
Baby Swings on the Rings
5 x 5
C2
Modified Muscle Up
5 x MAX
C3
Banded Strict Muscle Up
5 x MAX
D1
Static Dips
3 x 10
D2
Supinated Ring Rows
3 x 10
E1
Hollow Cast Pulls
3 x 12
E2
Modified Dragonfly
3 x 4
E3
Hollow Rock
3 x 20
A1
Wrist Stretch
2 x 0:20
A2
Laying Handstand Hold Drill
2 x 10
A3
Elevated Plank Hold
2 x 0:15
A4
GHD Bridge
2 x 0:10
A5
Wall facing Handstand
B1
HSPU Negative to Push Up Shoot
4 x 1
B2
Modified Handstand Push-ups
4 x 6
B3
Shotguns (Shoot to Hollow)
4 x 10
C1
Handstand Plate Balance
3 x 0:10
C2
Handstand Wall Balance
3 x MAX
D1
Weighted Hollow
3 x 0:45
D2
Parallette Push Ups
3 x MAX
E1
6 inch Leg Raise
3 x 10
E2
Extended Hollow Hold
3 x 0:20
E3
Arch Lifts on GHD
3 x 15
A1
Arch Ups
3 x 10
A2
Hollow Rock
3 x 10
A3
Shoulder Dislocates
3 x 10
A4
W's
3 x 8
A5
Beat Swings
3 x 3
B1
Beat Swings to PVC Pipe
3 x 6
B2
Modified strict toes to bar
3 x 10
C1
Modified Ring MU Complex
4 x 0:05
C2
Tuck Support & L Sit
4 x MAX
D1
Forward Slider Walk
3 x 25
D2
Box Shoulder Taps
3 x MAX
E1
Hollow Hold with PVC
3 x 1:00
E2
Arch Hold With PVC
3 x 1:00
