WOD

05.06.19

 

WARM UP

General & Specific

GYMNASTICS STRENGTH

Perform 4-5 sets of:

15-20” Chin Over the Bar Hold or Ring to Chest Hold

20” rest

15-20” Hang From the Bar

20” rest

15-20” Ring Top Position Hold or Plank on Hands hold

20” rest

15-20” Ring Bottom Position Hold or Push Ups Bottom Position Hold

40” rest

(3’ total each set)

WOD

15’ AMRAP of:

5 M / 3 W Strict Pull Ups

8 Strict Handstand Push Ups / One Arm DB Strict Press (4+4)@45/25lbs

15 Jumping Split Squat with One DB in Front Rack @45/25lbs

WARM UP

General & Specific

GYMNASTICS STRENGTH

Perform 4-5 sets of:

15-20” Chin Over the Bar Hold or Ring to Chest Hold

20” rest

15-20” Hang From the Bar

20” rest

15-20” Ring Top Position Hold or Plank on Hands hold

20” rest

15-20” Ring Bottom Position Hold or Push Ups Bottom Position Hold

40” rest

(3’ total each set)

WOD

15’ AMRAP of:

5 M / 3 W Strict Chin Ups Ups

8 Strict Handstand Push Ups / One Arm DB Strict Press (4+4) @30/20lbs

15 Jumping Split Squat with One DB in Front Rack @30/20lbs

WARM UP

General & Specific

GYMNASTICS STRENGTH

Perform 2-3 sets of:

15-20” Chin Over the Bar Hold or Ring to Chest Hold

40” rest

15-20” Hang From the Bar

40” rest

15-20” Ring Top Position Hold or Plank on Hands hold

40” rest

15-20” Ring Bottom Position Hold or Push Ups Bottom Position Hold

120” rest

WOD

15’ AMRAP of:

10 Ring Rows

8 One Arm DB Strict Press (4+4)

12 Jumping Split Squat 

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