The Skill WOD

Gymnastics
Coach
Dusty Hyland
 In the next 8 Weeks we will test and build on our ability to master Elemental gymnastics, each week will provide a steady dose of Mobility and Activation where you can measure improvement.  Skill Blocks designed to develop Quality of Movement and Positional strength the fundamental building blocks to build fitter stronger and more adept athletes and finally accessory work that will force you to maintain core extremity focus and develop muscular endurance.
Each 8 week cycle has progressive skill and volume loading and includes to reload weeks so we get the best out of you when it comes to retesting.

Focus on 

Strict Ring Muscle up

Hs Balance, Walking

Pulling Endurance -CTB Pull ups, Bar Muscle up

Features
3 sessions per week
Must use App app to view and log training
Program Training
$15
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Sample Week
Week 1 of 8-week program
Sunday
The SkillWOD REUP: Week 1 Day 1

Prep

A

Warm up Day 1: REUP

Warm up x 2 300 Meter Row 10 Shoulder Dislocates 4 Inchworm Push ups 10 Hollow Rocks 10 Supermans

B1

Handcuff Stretch

2 x 0:20

B2

Matador Shoulder Stretch

2 x 0:20

C

Freestanding Handstand Hold

3 x MAX

D

Strict Ring Muscle Up

3 x MAX

Tuesday
The SkillWOD REUP: Week 1 Day 3

Prep

A

Warmup REUP #2

Warm up x2 300 Meter Assault Run (Outside) 10 Shoulder Dislocates (Reverse) 10 KBS (Russian) 10 V ups 10 Planche Push up

B1

Couch Stretch (Hip Flexors)

2 x 0:30

B2

Hollow Open Bar Tap (Dynamic with Shoulder Lift)

2 x 10

C

Strict Pull up

2 x MAX @ 2:00

D

Toes to Bar

1 x MAX @ 2:00

Thursday
The SkillWOD REUP: Week 1 Day 5

Prep

A

REUP Warm up Day 3

Warm Up x2 1 Min Jogging Jump Rope 10 Shoulder Dislocates 20 Plank Shoulder Taps 10 Alternating Toe Touch 10 Arch Rocks

B1

Straddle Pancake

2 x 0:30

B2

German Hang Stretch

2 x 0:30

C

Handstand Walk

@ 3:00

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