Sunday, December 13, 2015
(9AM) about 10 of us including Anke, Andrew, Garet, Brian, Kendra and me
700m mix of Row and Ski Erg followed by floor stretches for shoulders and hamstrings
5×5 Tempo ball-up (5 seconds up 5 seconds down)
5×4 Ring pull up negative
5×4 1 minute handstand holds
General Gymnastics Skills - USGA Level 1 demos of Rings/Floor
I had a tough time with the ball-ups. Even with a spot, I was lowering really quick. The ring pull ups were a little better. I got through 3 of the 5 rounds. With the 1 minute handstand holds, I was pretty far from the wall, but still struggled to hold 60, 45, 30 and 15 seconds.
Rings Level 1 skills were hang, pull up, 3 swings, tuck, straighten legs, skin the cat and drop. I got into the tuck, but would could not straighten my legs.
Floor Level 1 skills were forward roll, backwards roll, cartwheel, split jump, and 3/4 handstand. I could do the forward roll and that was about it. My split jump came nowhere near 30 degrees.
Gymnastics Wod of the Day:
This WOD did not play to my strengths. I did single unders 100-80-60-40-20 and half sit-ups 25-20-15-10-5 and it still took me 7:07. I tried using a beaded rope and a speed rope and neither one was getting me there.
Mobility - Finished with wall squat, banded hamstring and banded wrist distraction