Gymnastics Club July 5th/7th

Tuesday July 5th

• Warm up: 50 Hollow Rocks, 50 Superman rocks, 15 Kips, 10 Strict pull ups

• Skill/Strength:

EMOTM for 10 minutes: 2 Pull ups + 1 Chest to bar + 1 Bar Muscle up

• Workout:

3 Rounds For Time: (Unbroken)

5 Snatches @ 73

10 Pull ups

10 Toes to bar

15 OHS @ 73

20 Double Unders

Thursday July 7th

• Warm up: Partner Warm up

• Skill/Strength:

1. 3 x max effort static pull up hold
2. 5 x max effort ring hold

• Workout:

“Filthy Fifty”

50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings,  26 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 33 pounds
50 Back extensions
50 Wall ball shots, 14 pound ball
50 Burpees
50 Double unders