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.

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Warm-up

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

Skill

Actually skills…
Candlestick
Inverted pike
L-sit
Birds nest
Skin the cat

WOD

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