Limited Class Schedule: 5:30, 6:30, 7:30, 9:00, 10:15am
Class Schedule Tomorrow 1/1: Open Gym 9-11am
Warm Up:
1 set
10 PVC pass-throughs
10 ring rows
10 knee push-ups
10 PVC overhead lunges
1 set
10 PVC pass-throughs
10 kip swings
10 push-ups
10 PVC overhead lungs
1 set
:15 handstand hold (partial wall walk)
3-5 strict pull-ups
10 floor piked push-ups
10 air squats
1 set
:15 handstand hold (full wall walk)
5 kipping pull-ups
5 feet elevated piked push-ups
10 air squats
Skill Work:
On an 8:00 clock:
Build to a 2-rep deficit handstand push-up
or
2-rep DB shoulder press
Partner WOD:
Partner AMRAP 12:
12 gymnastic kip pull-ups
12 handstand push-ups
Split reps as needed.
Intermediate:
Partner AMRAP 12:
12 gymnastic kip pull-ups
12 piked push-ups
Beginner:
Partner AMRAP 12:
12 ring rows
12 push-ups
Movement scaling options:
Gymnastics Kip Pull-Up: reps, banded pull-up, ring row
HSPU: reps, piked push-up, push-up
Alternate Workout:
Partner AMRAP 12:
12 DB renegade rows
12 DB push presses
Split reps as needed.
Cool down:
Accumulate:
30 ATY drills
1:00 doorway pec-stretch / side