Five rounds NOT for time:
5 Pull to an inverted hang and lower slow and controlled to a front lever
10 Overhead squats, 115#/75#
On the pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. Move slowly and control your body. Lots of scaling options will be available.
Post thoughts to comments.
Zink gets his first back lever…
Gymnastics is a broad term used to describe the sport of controlling body movements with or without additional apparatus. This requires strength, coordination, balance, flexibility, accuracy and agility – which is why we find these movements so darn appealing. The more complex the movement, the more weaknesses are exposed.
Today's workout involves a movement that is going to require a considerable amount of focus. Another aspect that can't be understated is that these movements take time to develop. Nobody is going to be able to walk into today's WOD and complete all 25 reps perfectly. Rather, we'd like to introduce you to a new movement so that you may improve it over time.
I recently heard a story about a man who completed 100 free-standing parallette handstand push-ups. The man was 57 years old to boot! Here's the important part of the story… this guy began this journey 30 years ago when he was 27. That's patience, that's dedication, and that's what I call skill development.
During today's workout, think about how great this movement will be next year, or the year after that. I bet you notice a difference between the quality of the first rep from the last rep. Relate this movement to your squat and you'll know exactly what I mean… haven't you improved your squat (a gymnastics movement)?
Congrats to all the July PR's. If you get a personal record in August, write it on the board, we'd like to celebrate with you.
