Workout 6.8.14

Nickname: Lord of the Rings

Main – Gymnastics

If you are coming just for gymnastics make sure you come early to do the Cloud 9 warm up. If you are doing open gym or the Sunday wod, the group warm up will be sufficient.

View Public Whiteboard


Neck isometrics
Wrist mobility
Drawing in maneuver

Buy In

Handstand Push-ups (4-4-4)

1st set is handstand holds for 5 sec
2nd set is strict
3rd set is kipping


Actually skills…
Inverted pike
Birds nest
Skin the cat


10 min of ring routine:
Candlestick/L sit/birds nest/bent arm hang/skin the cat dismount

Feature Video

Phil’s Journey For A Better Life