Gymnastics fun, plus a team WOD to loosen up the legs a little from the tough week of WODs...
SKILLS:
Pick between any of the following THREE skills to work on for 20 minutes with a coach available for tips & performance suggestions...
1. Pull ups (all types... Kipping, strict, etc)
2. Muscle Up (bar, rings, progressions on the lower rings, etc)
3. Pistols (use a box, plate under heels, a plate reached out for balance, etc)
WORKOUT:
Working with a partner accumulate as many CALORIES on the rower as possible in 10 total minutes switching off whenever you want... BUT... The resting partner must HOLD A HANDSTAND AGAINST THE WALL while their partner rows their turn...
If your partners elbows bend or they fall off the wall you must switch positions...
Scale to holds facing the wall or push up holds if you need to...
POST WOD...
Mobility, mobility, mobility!!
Spend 10-15 minutes flossing, lacrosse ball rolling & stretching... NO SKIPPING THIS!
POST ANY MILESTONES ON THE GYMNASTICS & TOTAL CALORIES ON THE ROWER
7 comments:
2 consecutive ring muscle-ups (almost got 3)
158 calories w/ Colin
Brendan
157 cals w/ Emilie
2 consecutive kipping PUs!! And as Kevin already posted 157 cals.
Pistols: the real deal with right leg; 5# plate with left.
140 cals w/Laura S.
Steph: Pistols and kipping pullups.
Jordan: Pistols and first strict bar muscle-up ever!
Jordan & Steph: 130 calories
158 cal
pistols on plate (maybe theyll stay)
Roger said 190 on Row calories worked with TOM THE BEAST!!!
Kipping pull up with green band
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