9/4/2019 - Gymnastics Day

September 4, 2019

M-1: Gymnastics Complex

 

5 Sets:

 

Option A:
4 Toe to rings + 1-5 Ring Muscle Up (2 ring dip for every 1 muscle up)

 

Option B:
5 Ring Muscle Up Transitions
* (Jumping From Heels to support and pressing out of ring dip) or Band Assisted

 

Option C:
2 Pull up Negatives (5 second) + 2-4 Ring Dip Negatives (5 seconds)

 

Option D:
3 Ring Rows @5150 Tempo + 4 Bench Dips

 

*Focus should be on what you need to build, the strength or techinique. 
 

M-2: Russian KB Swing/T2B/Push Up

 

Amrap 15:

 

Option A:
30 Russian KB Swing (70/53)
30 T2B
30 Push Up

 

Option B:
30 Russian KB Swing (53/35)
30 T2B/Knee Raise
30 Push Up/Box Push Up

 

Option C:

30 Russian KB Swing
30 Straight Leg Sit-up
30 Knee Push Up

 

 

 

 

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