PUTTING YOUR GYMNASTICS TO THE TEST
Tuesday, November 26th, 2019
REMINDER: WE ARE OPEN FOR THE 6AM, 7AM, 8AM AND 9AM CLASSES ONLY TOMORROW!
Work Out of the Day
SKILL/SWOD
I. SWOD
*ME Strict HSPU– Body starts and finishes extended, start/finish with hands on wall.
*ME Strict pullup- Toes stay in front of bar, body stays extended, hollow body.
*Quality reps only
METCON
II. For Time
800 m run
9 x strict HSPU
800 m run
15 x 4/3 inch *deficit kip HSPU
800 m run
21 x kip HSPU
*4/3 inch def= blue/yellow plates
-20 min. cap-
RX+
Strict Gymnastics (A)
Not For Time:
30 Wall Walks
Strict Gymnastics (B)
4 Giant Sets For Quality:
10 Horizontal Ring Rows
:10-:20 Second Ring Support Hold
Conditioning
“Sea Horse”
3 Rounds:
1,600 Meter Bike Erg
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24″/20″)
