This sucks, why do we have to do it?

Watch these videos...NOW!

Details at GymnasticsWOD

Details at GymnasticsWOD

Details at GymnasticsWOD

 

WOD
Not for time
Work through each station. Spending 3-7mins. at each achieving max reps. Work the skill.  Care!

True Push Ups (use the same principles coach Carl speaks about)
L-sits (Progressions)
Muscle up Progressions(Transition, Scale with a band,Catcher)
HSPU
Hollow Rock (Demo)
Shoot Thru's

 

Enjoy and work hard.  

Comments

[Matt E.]

This morning's 530 gang did Karen. Someone asked what was considered a good time. I said "under 10". Here's a video of Spencer (Crossfit Games Superhero) Hendel's 5:59 Karen w/ a 30 lbs ball.

http://www.crossfit.com/mt-archive2/007430.html

And - he goes 70 reps before taking a break!