Gymnastics August 9th and 11th

Tuesday August 9th:

• Warm Up:

300m row

Then: 3 rounds

10 v-ups

:10 ring hold

• Skill/Strength:

Skin the Cat work

3×10 bar ring dips

• Workout: (36 min)

AMRAP 4 min – 25 cals on the air bike, in remaining time max effort wall balls – rest 4 min

EMOM 8 min – 4 ball up to inversion, rest 4 min

AMRAP 4 min – 25 cal on the air bike, in remaining time max effort box jump overs (20”), rest 4 min

EMOM 8 min – 6 toes to ring

Thursday August 11th:

• Warm Up:

Partner warm up

Accumulate 2 min L-sit hold on parallettes between partners. While 1 does L-sits the other is in a HS hold

• Skill/Strength:

Every Minute on the Minute for 12

even: 10 push ups

odd: 10 toes to bar

• Workout:

For time:

1-2-3-4-5-6-7-8-9-10 Chest to Bar pull ups/regular pull ups if you don’t have C2B

20 double unders