WOD: Saturday, November 16, 2013

(A) Gymnastics: Bar Work

Novice or Intermediate athletes, work on one of the following for 7 minutes:

  • Kipping Pull-Up
  • Kipping Toes-To-Bar
  • Kipping Knees-To-Elbow

Intermediate, Advanced, or Competition athletes, work on one of the following for 7 minutes:

  • Pull-Over
  • Bar Muscle Up

(B) Gymnastics: Floor Work

Novice or Intermediate athletes, work on one of the following for 7 minutes:

  • Push-Ups
  • Hollow Body and Hollow Rocks
  • Superman and Superman Rocks
  • Back Bend or Bridge Ups
  • V-Ups or Tuck-Ups

Intermediate, Advanced, or Competition athletes, work on one of the following for 7 minutes:

  • One-Arm Push-Ups
  • Handstand Walks
  • Back Bend or Bridge Ups

(C) Gymnastics: Parallette Work

All levels, work on one of the following for 6 minutes:

  • Tuck Seat
  • L-Sit Hold
  • Push-Up
  • Modified Dips

(D) Gymnastics: Wall Work

All levels, work on one of the following for 8 minutes:

  • Wall Walk
  • L-Stand to Wall
  • Kick-up to Handstand
  • From Handstand Hold to Pulling Away from Wall
  • Handstand and Kipping Handstand Push-Up
  • One-Arm Handsands and Shoulder Taps

(E) Conditioning: For time (14 Minute Time Limit)

Novice and Intermediates:

  • 20 Kipping Pull-Ups (Sub banded Pull-Ups)
  • 20 Wall Walks
  • 20 V-Ups
  • 20 Modified Dips
  • 20 Sit-Ups
  • 20 Push-Ups

Intermediate, Advanced, and Competition

  • 20 Modified Dips
  • 20 Supermans Rocks
  • 20 Hollow Body Rocks
  • 20 Toes to Bar
  • 20 Handstand Push-Ups or Kipping Handstand Push-Ups
  • 20 Chest-to-Bar Pull Ups Or 20 Pull-Overs

Kettlebell Thrusters. Photo by Rafael Vega