The Skill WOD
GymnasticsThe Eighth Cycle (January 2016) of the REGULAR track of the Skill WOD is building off our last 4 week cycle and continuing our capacity build of Pull ups, HSPUs and Ring Muscle ups. However, we are refocusing on positions: Like Bottom of the Ring Dip, Opening and getting into a better Active Handstand position (working on Upper Thoracic Mobility) and being really focused on attacking our shoulder mobility (Internal Rotation and Shoulders in Extension.)
Features3 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
For QUALITY, not time: 5 Tight Ring Swings 5 Banded Lat Pull Downs 10 Shoulder Dislocates (O/U) 10 V-Ups 10 GHD Heel Drives
Mobility
B
10sec Bottom of the Dip Ring Hold 5sec Bottom of the Skin the Cat Hold
C
Swing to Pull-Up to Ring Muscle Up
3 x MAX
D1
Ice-Cream Makers
5 x 5
D2
Ring Push-ups
5 x 10
D3
Rest
5 x 1:00
Warm Up
A
3 rounds for QUALITY, not time: 10 Shoulder Dislocates (O/U) 10 Alternating Scorpion Stretches 10 Hollow Rocks with a Barbell 5 Push-Ups
Mobility
B
3 sets: 10 Bridge Rocks 10sec Hanging Bridge Opener
C
Kipping Handstand Push Ups
5 x MAX @ 4
D1
Strict HSPU
4 x 12
D2
Handstand Hold
4 x 0:20
Warm Up
A
3 rounds for QUALITY, not time: 2 Strict Pull-Ups 10 Shoulder Dislocates (O/U) 3sec Top of the Bar Hold
Mobility
B
3 rounds: 5 Butterfly Pull Unders 5 Bar Taps
C1
Kipping Pull Up to Kipping Chest to Bar Pull-Up
3 x MAX
C2
Rest
3 x 1:00
D1
Rest
3 x 1:00
D2
Butterfly Pull-Ups to Butterfly Chest to Bars
3 x MAX
Strength Accessory
E
5 supersets: 5 Wide Grip Pull-Ups 5 Bar Dips
