TUESDAY
“The Descent”
Skill: Ring Progression Work 20 Min (The Muscle Up is not addressed in this progression, every level athlete can work on one of these three things to work toward a skill.) The goal of these progressions is eventually a muscle up into ring hspu
If working on non-assisted rings dips: work on top of ring dip hold with thumbs out (palms forward) and bottom of ring dip hold
Skin the Cats (continuing on skill work from two weeks back)
Practice Roll Out on Rings (MUST USE BAND) (ring dip height) Exit strategy http://gymnasticswod.com/content/roll-out-rings-progression
Progression 1: Support to rHSPU (ring dip height) http://gymnasticswod.com/content/roll-handstand-push-progression-pt1
Progression 2: Adding the HSPU (ring dip height; long straps) http://gymnasticswod.com/content/roll-handstand-push-progression-pt2
B. WOD
10-9-8-7-6-5-4-3-2-1
DB Front Squat 35/25
Burpee Box Jumps 24/20
Toes-2-Bar