WOD

06.06.18

WARM UP

General & Specific

GYMNASTICS STRENGTH

Perform 4-5 sets of:

20” Chin Over the Bar Hold

20” rest

20” Hang From the Bar

20” rest

20” Ring Top Position Hold

20” rest

20” Ring Bottom Position Hold

40” rest

(3’ total each set)

WOD

14’ AMRAP of:

3 M / 2 W Ring Muscle Ups or 9 M / 6 W Chest to Bar Pull Ups

Wall Ball 10,15,20,25 +5 @20/14lbs … ladder up reps

WARM UP

General & Specific

GYMNASTICS STRENGTH

Perform 4-5 sets of:

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

25” rest

15” Hang From the Bar

25” rest

15” Ring Top Position Hold or Plank Hold on Hands

25” rest

15” Ring Bottom Position Hold or Push Ups Bottom Position Hold (hold chest above floor 5cm)

45” rest

(3’ total each set)

WOD

14’ AMRAP of:

10 M / 7 W  Pull Ups

Wall Ball 10,15,20,25 +5 @16/8lbs … ladder up reps

WARM UP

General & Specific

GYMNASTICS STRENGTH

Perform 4-5 sets of:

15” Ring Rows

25” rest

15” Hang From the Bar

25” rest

15” Plank Hold on elbows

25” rest

15” Push Ups

45” rest

(3’ total each set)

WOD

14’ AMRAP of:

10 Jumping Pull Ups

Wall Ball or KB Goblet Squat 10,15,20,25 +5  ladder up reps

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