Wednesday, October 26th 2016

Gymnastics Skill Work: 4 supersets: 2 strict pausing CTB puul-ups (2 second pause at the top) 4 strict pull-ups 12 handstand push-ups – strict as far as possible, then move to kipping when needed. Rest 60-90 seconds between rounds. -Use a band as required to achieve the pull-ups numbers and modify HSPU with less reps per round as needed. Workout …

Friday, October 30th 2015

Skill work: Three sets, not for time of: handstand holds x 30-45 seconds, muscle ups x 2-4 reps, pistols x 8-12 reps (if you have mastered these skills, do weighted MUs and pistols. If you are unable to perform these movements, work progressions). Workout of the Day: BENCHMARK WOD “Diane” 21-15-9 Deadlifts (225/155) HSPU