Gymnasty

Started off with 60 mins of snatch work. Still doesn't look like my hips are all the way extended in the second pull for some f ing reason. Pissing me off. Did snatch pulls, hanging power snatches, and power snatches at 65# with the 10# technique plates for the entire time. Need lots more work.

Gymnastics class:
Warmed up with 450m jog around the block then some light wrist stretching and shoulder pass throughs with the PVC pipe.

WOD was three couplets. Three rounds of each couplet with 1-2 min rest between each round.

15s Planche hold (did the progression where you're kind of in a frog stance with your knees on your elbows and only your hands on the ground)
5 Reverse leg lifts (surprisingly was able to do these, though did them a few inches from the wall incase I ate shit)

This is a planche, NBD.


This is kind of a reverse leg lift, except you keep your legs straight the entire time, pretty awesome core work.


15s Back lever hold (did with knees tucked)
5 seated muscle ups (used a thick ass band to take some of the weight off)

This is a back lever (the part where his body is parallel to the ground). Sweet music dude.


This is a seated muscle up. Also sweet music dude. MB - practice these.


15s Front lever hold (did with knees tucked)
5 Hanging leg lifts (as high as possible while keeping legs straight, ended up being like toes to eye level after the first two of each set)

This is a front lever (the parallel to the ground part, not the pullup part, yeah he's pretty jacked)


This is a hanging leg lift


Notes: guys who make gymnastics videos have sweet taste in music. Also the reverse leg lifts would be a good move to practice in a hotel wod situation. Also I think I made my nose bleed on the last set of reverse leg lifts cause there was so much pressure in my head.