Gymnastics August 23rd and 26th

Gymnastics Monday and Thursday at 5:30 p.m.

Monday August 23rd:

Warm Up: 2x: 200m run + 12 beat swings + 12 scap pullups + 8 hand release push ups 

1 . AMRAP 8:00: 

Strict Pull ups x 4-6

Hand release Push-ups x 6-10

Box jumps x 8-12

QUALITY REPS. 

2 . Every 3:00 x 3 sets 

2 rounds:

12 pull-ups + 12 wall balls

3 . Every 3:00 x 3 sets 

2 rounds:

3 BMU // 6 chest to bar + 15 wall balls 

4 . Accumulate:

50 ab mat sit ups + 30 GHD sit ups + 10 strict L raises or strict toes to bar 

Thursday August 26th:

Warm up: 1x: 30 calorie bike + 20 DB curl and press + 5 wall walks 

1 . EMOM x 12 

Odd- 2-5 BMU

Even- 30-50 Double Unders 

2 . AMRAP 20:00

60 cal row 

50 sit ups 

40 pull ups 

30 toes to bar 

20 hang power cleans 

10 BMU // 15 chest to bar 

3. Accumulate 

20 strict pull ups 

40 hand release pushups 

60 sit ups (GHD or ab mat)

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