Buy-in
Gymnastic warmup/skills
DROM
Day 1
BASIC
Upper-body pressing
3 rounds of:
- 3 x Kick up to handstand attempts
- 5 xRing push-ups
- 10 sec. Tripod/frog stand
Legs
3 rounds of:
- 10 x Overhead squats
- (45-35-15# Bar or PVC)
- 10 x Kettlebell deadlifts (1.5/1 pood; 53/35#)
Gymnastic warmup/skills
DROM
Day 1
EARLY INTERMEDIATE
Upper-body pressing
3 rounds of:
- 5 x HSPU
- 10 sec. Frog stand
Legs
3 rounds of:
- 5 x Pistols (each leg)
- 10 x Hip extensions
Skill - Pose
- Body Weight Awareness Drills alone and with partner
Strength
- Press 3 x 5
WOD
Five rounds for time of:
- 20 Double-unders
- 15 Box jumps, 20 inch box
- 10 Kettlebell swings, 30-35
Time limit: 20 minutes
Cash-out
- Stretching
Yowzers! 16:23. Although I counted my failed attempts at the double unders on the first two rounds...I mean I still jumped :) This one wasn't as bad as I thought it might be. Held a handstand for 2 or 3 seconds during the warmup! Feeling good!
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