Gymnastics 11-21 and 11-24

Tuesday 11-21-17

Warm Up: 2 rounds

1 min HS hold
30 Hollow rocks
200m run
Skill: HSPU’s

Hold KBs OH for 2 min

EMOM 10 min
6-8 HSPUs

3 rounds

2 Rope Climbs (legless if you can)
15 T2B
20 OHS @ 63# (overtime you drop do 5 burpees)

All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
3xME ring to sternum rows
5×5 Low Ring MU transition
3×8 ring dips
Bar MU practice – start moving the box further away and use a shorter box as you get more comfortable.
6×5 strict HSPU
Every 30 sec try 5 unbroken T2B until you can’t complete them unbroken
5 HS forward rolls
10 min work on HS walking

Friday 11-24-17

Warm Up: 50 ft inch worms

5 Skin the Cats

Skill: Butterfly Pull Ups
Low Bar Form practice

Backwards bicycle kick practice – work into full butterfly pull up

Max set of butterfly pull ups
EMOM 8 min
50% of max reps


20 min AMRAP
5 – HSPUs
10- Pistols
15 – Pull Ups

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