NEW GYMNASTICS 6 WEEK CYCLE STARTS TODAY!! SIGN UP TONIGHT AT 5:30!!
Monday September 13th:
warm up 2 rounds
10 DB press + 5 inch worms + 10 bench dips
1 . Tests:
Max strict press
Max SHSPU // push ups
Max strict ring dips
rest 3:00 between each test
2 . WOD:
21-15-9 of:
push ups
bench press (light to moderate weight or 60% of 1rm)
row calories
Thursday September 16th:
warm up
10 T raises + 10 Y raises + 5:00 HSW practice or HS hold
1 . Every 2:30 x 5 (12:30)
Strict Press x5 70%
2 . For time:
20-16-12-8
double unders x 2 (40-32-24-16)
Strict HSPU
wall balls
3 . Accessory:
3 sets of:
:20 top of ring dip hold (weighted if needed)
:20 rest
:20 strict ring dip AMRAP
rest 1:00
crossfithavoc.com 