Gymnastics Focus
WOD Review then warm up all together: 2x: 1 indoor jog, 3 step into Spiderman/leg, 3 push-ups to down dog, 5 hanging shrugs, 5 ring bicep curls, 10 sec HS hold
SOD
In 18 minutes, complete 4-5 sets of:
1 Legless rope climb (Mod: 1-5 Rope pull-ups: https://www.youtube.com/watch?v=l-fOoDo5gxo OR 3-5 Sit to stand pulls
3-10 Ring dips (Weighted, Bodyweight, Negatives, Feet on ground/box ring dips: https://www.youtube.com/watch?v=ExR0lCuihzo)
5-10 Strict toes to bar
WOD
6 rounds E2MOM (12 min total)
6/4 Cal Bike (50+ 5/3)
3 HSPU (50+ 1 pad and 10” plate)
5 Power cleans (135/95) (50+ 95/65)
10 BB hop overs (over & back =1)
*If you have less than 10-15 sec rest, consider reducing BB weight, hop over reps or Bike Cals
