Wednesday, November 15, 2017

Gymnastics

6 Rounds NOT For Time:
1 minute slow row
1-3 Ring Muscle Ups or Bar Muscle Ups
(If unable to do muscle ups, complete 3-5 chest to bar or regular pull ups, preferably strict)

WOD
For Time:
3 Rounds of "Cindy"
1 Rope Climb
3 Rounds of "Cindy"
2 Rope Climbs
3 Rounds of "Cindy"
3 Rope Climbs

*1 round of Cindy = 5 pull ups, 10 push ups, 15 squats
**Compare to 4-22-15

Tip of the Day
On today's gymnastics work, pick the movement that you need to improve on the most.  If you are trying to fix your chicken wing on your muscle ups, focus on firing your hips more and using your arms to pull you less.  If you need to get stronger to be able to do a muscle up, work on your strict chest to bar.  If you need stronger pulling in general, work on your strict pull ups or challenging ring rows.  Moving your own body weight is a huge strength milestone.