Monday 9-26-11

For a combination of strength, flexibility, well-developed physique, coordination, balance, accuracy and agility the gymnast has no equal in the sports world. Gymnastics places a unique premium on the improvement of strength to weight ratio. The inclusion of this training modality is absurdly absent from nearly all training programs. – CrossFit Training Guide

Group Warm Up and WOD Overview at the beginning of class. Scaling/Modifying will be addressed at this time.

10 Rounds for Quality:

30 seconds on 30 seconds off – Slide to Hollow

  • Perform a push up
  • From the push up position start sliding your feet away from your hands
  • Maintain arms straight and hollow body position
  • Control descent until your body is completely flat on the ground
  • Bring your hands back to the bottom of your push up
  • Repeat

score will be how many total controlled slides you perform in all 10 rounds

suggested post WOD work would be rings or handstands