“Mary Lou Retton”

February 6, 2012

Beginner

Intermediate

Advanced

(NA) Roll Out

(20) Warm Up

5 sets of:

1. Kip attempts x 3

2. Dead-hang pull-ups x 5

(band assisted if necessary)

Core/low back

3 sets of:

1. Tuck L-hang x 10 seconds

2. Kettlebell swings x 10 (16/12 kg)

Notes: Kip attempts will take the athlete as high

Upper-body pulling

5 sets of:

1. Dead-hang weighted pull-ups x 3

2. Muscle-up rows x 2 (full turnout at the start)

3. Bonus: Kip x 3 (if learning the butterfly kip)

Core/low back

3 sets of:

1. Tuck L-sit on the rings x 10 seconds

2. Tuck/straddle press to headstands x 3

Upper-body pulling

5 sets of:

1. L pull-up variation x 3-5

2. Wide-grip muscle-up rows x 2 (swap with

butterfly kip practice if unable to butterfly kip)

3. Tuck back lever/advanced tuck back lever x 10

seconds

Core/Low Back

3 sets of:

1. L-sit on parallettes/straddle low L-sit on

parallettes x 10 seconds

2. Reverse leg lift headstands/reverse leg lift wall

handstands x 3

(NA) Mobility

(NA) Skill

(20) WOD

“Mary Lou Retton”

20min MG

8 Pull Ups

8 Dips

10 Double Under

“Mary Lou Retton”

20min MG

8 Pull Ups

8 Dips

10 Double Under

“Mary Lou Retton”

20min MG

2 Muscle ups

10 Double Under

(NA) Cool Down