Gymnastics August 23rd and 25th

Tuesday August 23rd:

• Warm up:

Run 400m

then 2 rounds:

10 Worlds Greatest Stretch

:30 GHD Parallel Sit Up hold

• Skill/Strength:

EMOM 18 Min

Min 1: 3 C2B

Min 2: 4 Candlestick to Pistol

Min 3: 15 Hollow Rock

• Workout:

12min AMRAP

12- OH Walking Lunge w/25# Plate

10- Front Squats @60-70%

8 – Pass throughs

Thursday August 25th:

• Warm up:

Partner Warm Up:

20 Ball toss sit ups

20 Over the Bar Wall Ball Pass

20 push ups – every other (only 1 partner works at a time)

• Skill/Strength:

3×5 Ring extensions from a box

3×8 Neg. Grip Ring Row

3x:10 Ring Dip Hold

• Workout:

Deadlift (155-185#) and Ring Dip Ladder

10,9,8,7,6,5,4,3,2,1