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Gymnastics Programming for the week of September 31 2015

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Monday September 31 2015
A. Attempt a strict muscle up
or
5 Hips to rings
5 pike transitions
5 Dips
x3

B.3 x 3-5 strict pull up + 3-5 kipping pull up

C. 5 x 5 ring push up with turn out

D. 4 x 20 Hollow rocks + 30 Sit-ups

Tuesday
A. 8 x 0:20 AMRAP Chest facing wall handstand shoulder Taps
scale to pike with feet on box

B. 100 overhead sit ups

C. 5 x 10 Pistol squats

D. 7 x 7 Long Hang Swings on Rings
Points of performance:
Regular Grip
Arms Straight
Maintain feet together
 go from Hollow to arch

Wednesday
A. 10 x 3 Pike Position HSPU (0″-5″ Deficit)

B. 8 x 3 Dips

C. 6 x 3 Band Assisted bar Muscle-ups

D. 4 x 
10 Hollow Rocks
10 Arch Rocks
10 Hollow Rocks
10 Arch Rocks
5 Hollow Rocks
5 Arch Rocks

When rolling back and forth between positions: Do no let feet touch or hands touch the ground.

Thursday
Test a girl named wod with a friend
“Mary ”

“Nate”

“J.T.”

” Cindy ”

“Diane” 

“Angie”

“Ryan”

“Tyler”

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