Accessory
Gymnastics: Strict Pull-ups
8 EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 5-7 Ring Rows
Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups
Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 3-5 Weighted Pull Ups [choose a weight you can hit at least 4 each round]
WOD
2:00 AMRAP
10 Front Squats 50/35 kg
10 Box Jump Overs 75/60 cm
Max Reps Chest to Bar
-Rest 2:00 between sets-
*Complete sets until you accumulate 75 Chest to Bar. Time cap 26:00 (7 sets). Score is clock time at finish.
GYMNASTICS CLASS
Strength
Teams of 2
4 Min. Max. Bench Press
rest 2 min.
4 Min. Max. Strict Press
Teams of 2
For Time (Time Cap: 28 min.)
80 Pull Ups
30 Sync. Alt. Lunges
80 Diamond Push Ups
30 Sync. Superman
80 Chin Ups
30 Sync. Reverse Burpee
Remaining Time Max. Partner Med Ball Sit Ups
Score= Med Ball Sit Ups