210926

Gymnastics Strength

20 min EMOM

Min 1: 15-30 sec chin over the bar hold

Min 2: 10 roll from hollow to arch

Min 3: 15-30 sec ring support hold

Min 4: 15-30 sec 90 degree pullup hold

Min 5: 15-30 sec ring dip hold

Metcon

12 Min AMRAP

6 Overhead squats

9 Pullups (RX+ C2B pullups)

12 Lunges (RX+ pistols)

RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)

Gymnastics Strength

20 min EMOM

Min 1: 15-30 sec chin over the bar hold

Min 2: 10 roll from hollow to arch

Min 3: 15-30 sec ring support hold

Min 4: 15-30 sec 90 degree pullup hold

Min 5: 15-30 sec ring dip hold

Metcon

12 Min AMRAP

6 Front squats

9 Pullups (RX+ C2B pullups) (SC bent over rows)

12 Lunges (RX+ pistols)

RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)