Beginners: 30 sec of chest to wall x 2 sets.
1 kick-up attempt with minimal spotting plus 15 sec hold x 3 sets; rest 1 min.
10 kick-up attempts
Intermediate and Advanced: 10 heel taps and hold and 10 toe taps and hold x 2 sets; rest 1 min.
Kick-Up Practice Using a Wall x 10 attempts.
B. 10 min of Kipping practice for novices. If you do not need to practice your kip, practice your pistols. If you are a rock star with pistols, use a KB or a barbell and do them as an OHS.
C. For Time:
10 Rounds
10 push-ups
10 Kipping Pull-Ups
See December 9, 2010
I think we can say it was another successful lunch time gymnastics class.
ReplyDeleteLoved seeing people try the Yewkis!
PS - Heidi, great pistol work at 11am.
- Mieka
It was also cool to come in at noon and see such a sweaty mess from the pull-ups and push-ups metcon.
ReplyDeleteKudos to all of those who tackled the WOD today. Part C looked challenging ! Great work.
ReplyDeleteRyan got the pistol with the KB overhead. Pretty cool looking. It can be Ryan's new party trick....
ReplyDelete