Thursday, April 5, 2018

Gymnastics

5:00 AMRAP
:20 Handstand Hold
5 Strict Toes To Bar
5:00 AMRAP
3 Ring Rows With a Pause at the Top
5 Rings Dips With a Pause at the Bottom

WOD
4 RFT
6 Bar Muscle Ups
50 Sit Ups

*Scale for Bar Muscle Ups is 9 Chest to Bar OR 12 Regular Pull Ups

Tip of the Day
The kip is the power house of gymnastics movements.  The more solid your arc and hollow positions, the more power you can generate in your kipping movements.  With fatiguing your midline, you are going to have to work hard to generate that power and focus on being patient, not pulling too early on the bar muscle up.  Trust your kip, it's all in the hips from there.