Saturday, 13 April 2013

WARM UP (get as far as possible in 15 minutes or less)
• 5 sets:
2. Advanced Frog Stand x 10-12 seconds
• 3 sets:
3. Pistols x 5 (each leg; add weight if able)

BEGINNER GYMNASTICS

False Grip Strict Ring Rows:  3 x Max Effort


If you are new to the False Grip, you may want to alleviate some of the discomfort of where the rings hit your wrists by taping your wrists or wearing wrist wraps.  We are primarily working on maintaining/regaining the False Grip.

INTERMEDIATE / ADVANCED GYMNASTICS
False Grip Ring Pull Ups:  3 x Max Effort


Kipping is OK if you cannot consistently work a strict Pull Up.  We are primarily working on maintaining/regaining the False Grip.

CONDITIONING
As many rounds and reps as possible in 8 minutes:
5 American Kettlebell Swings, 32kg/24kg 

15 Air Squats

Scale KB weight, as necessary.  Post rounds and reps to comments.