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Gymnastics Skill Work

Lots of gymnastics skill work today. You’ll be moving to the clock today, but don’t let that take away from the quality of your work. Choose an appropriate scaling and make sure you’re hitting all your reps smoothly with a full range of motion (ROM).

Workout of the Day

WARM-UP

3 rounds:
10 KB swings (Rus)/5 goblet squats/2 TGU w/windmill (1/side)

STRENGTH/ACCESSORY

Alternate every other minute for 10min:
-6 Muscle-ups
-12 Pistols (6/leg)

WOD

EMOM for 10 mins::
-10 Wall Balls

RX: 20/30
Zone 3: 14/20
Zone 2: 10/14, scale reps
Zone 1: scale as needed

MOBILITY

Smash/roll quads

Pigeon pose – 2min/side

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