For Open Gym there are two options. Skill work and a WOD. If you train 5x a week, you should do the skill work only. If you come 2-4x a week, you should do part of the skill work and then the WOD. I’ll be at the gym to answer any questions and to guide you during Open Gym.
Option A. Skill work.
20 Kicks to handstand, facing wall.
Place your hands about 8-12″ away from the wall. The goal is to kick into the HS and not hit the wall. The wall serves as a spotter in case you kick too hard.
10 Skin the cat, rings or bar.
The goal is to perform the entire movement with arms completely straight. You can scale the movement by placing a box under you.
20 Free standing kicks to handstand.
Accumulate 2 min L-Sit hold, use parallettles, rings or bar.
Feet must be at the level of your hips with legs completely straight.
Tuck-Sit hold can also be performed.
Option B. WOD
20 Overhead Walking Lunges, 45/25 plate
20 GTO, 45/25 plate