(Gymnastics Focus) (19.2 make up)
WOD Review:
Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec tubing / band palm up pull-aparts, 10 BB deads, 20 sec HS hold, 10 hanging shrugs, 10 sec straight legged sit-ups
Supinated Pull aparts: https://www.youtube.com/watch?time_continue=4&v=TOcHjmKThJI
SOD
in 15 min, complete 3-4 sets of: (Or 19.2)
10 Strict pull-ups / 10 Seated pull-ups (Mix and match if needed & Don’t have to be unbroken)
10-15 GHD Sit-ups
*Seated pull-ups: https://www.youtube.com/watch?v=n1PyiFuSnX8
OR: If you are truly close to getting your muscle-up, use this time to practice as we will see them this week!!!
WOD
5 Rounds for time: (Or 19.2)
10 Deadlifts (225/155) (50+ 155/105) (Fitness: KB sumo dead)
5 Muscle-ups (bar or ring) (50+ 5 Chest to bar pull-ups) (Mod: 10 jumping chest to bar pull-ups)
Gymnastics WOD
Warm-up: 2 min row / 10 lateral lunges / 10 walking rdls / 25 ft. bear walk / 10 scapular pull-ups / :20 dead hang / 10 ring rows
Strength Work
4 sets of:
-5 strict negative pull-ups ( 3-5 sec. eccentric)
-8 tempo goblet squats (53/35)
WOD
10 min AMRAP
5 double DB snatches (50/35)
10/8 cal bike
15 straight leg sit-ups
