Over the next four  weeks we move from handstand development to mastering the pull up. We will not stop developing our handstands but will instead move our focus into gaining the shoulder, back and arm strength and flexibility required to get our pull ups, or chest to bar, both kipping and butterfly, and eventually  the bar muscle up down. Patience and lots of practice will go a very long way :-)

Gymnastics

Pull Up Progressions

  • Hollow body/ tight arch (mermaids) 3 x 20 secs
  • -ves ( 3 x 3 x 5-10 secs )
  • Strict Pull Up/ C2B ( 3 x 3 reps ) *
  • Weighted ( 3 x 3 reps) *

* 3-5 Weighted Ring Dip/ UW/ Ring Support ( 5-15 secs)

WOD

”  Grave Digger ”

AMRAP 7

3-6-9-12-15-18…of

Chest To Bar Pull Up

Wall Ball

FINISHER

Tabata V-Up

Results

Grave Digger 9:6:15