G-WOD for Sunday, 6/15/14

REVIEW for 10 minutes:   Rope climbs (progression 1-3)

http://gymnasticswod.com/content/rope-climb-progression-pt1 http://gymnasticswod.com/content/rope-climb-progression-pt2 http://gymnasticswod.com/content/rope-climb-progression-pt3

then: PRACTICE for 15 minutes:

Forward/Backwards Roll:

Forward Roll: http://gymnasticswod.com/content/forward-roll-floor

Stand tall with arms glued to your ears Squat down and reach in in front of you as far as you can Once hands touch the ground jump and send your hips over your head Allow yourself to roll in a tuck position until feet touch the ground Reach in front of you and stand up using the momentum as if you were doing a narrow stands squat

Backwards Roll:

http://gymnasticswod.com/content/backward-roll-floor

From a standing position, keep your arms up and sit back into a squat and roll onto your back As soon as your butt and back touches the ground, bend your arms and reach behind your ears Your hands should catch ground as you continue to roll back on your shoulders, protecting and taking any pressure off your neck and head To complete the roll, allow the momentum to bring your legs and hips over your head Only when the hips roll past vertical over your body do you press with your arms to finish the rotation to land on your feet again

Backward Roll Progressions:

http://gymnasticswod.com/content/backward-roll-progression-pt1,

http://gymnasticswod.com/content/backward-roll-progression-pt2

http://gymnasticswod.com/content/backward-roll-progression-pt3

Met-con:

As many rounds as possible in 20 mins of: 5 Pull-up (strict)s 10 Push-ups (arms close to body, elbow pits forward) 1 forward roll 200 meter run

Stretch: Full Body Stretching Series #4

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