12 Minutes Gymnastic Skills (pick 1 or 2)
Forward Rolls
Cartwheels
Handstand to Roll
Candle Stick to Pistol
Handstand Push Ups
Rope Climb
Muscle Ups
4 Rounds For Time:
400m Row
400m Run
Rest 3-4 min
Your best bet to get the most out of today is to pick a movement and study it before coming in. Carl Paoli’s Gymnastic WOD progressions are an outstanding resource for learning gymnastic skills. Study a skill set and come in prepared with knowledge. Remember, the most successful members in the gym do not stand around waiting for coaches to spoon feed them things, they are proactive about learning on their own and setting goals to achieve.
Here’s a great example of Carl’s progressions and something great to work on today.
– Cartwheel Progression Pt.1
– Cartwheel Progression Pt.2
– Cartwheel Progression Pt.3
– Cartwheel Progression Pt.4
