Gymnastics Prep
15 sec single arm FLR (on rings or floor) left
15 sec single arm FLR (on rings or floor) right
30 sec dip lockout on rings
15 banded pull aparts
60 sec rest
x 2-3 sets
Gymnastics EMOM
12 min EMOM
1st 3-5 RMU
2nd 12 push ups
3rd 3-5 BMU
4th 4-6 strict HSPU
Gymnastics / Vol / Aer
21 cal row
6 strict ring dips
18 cal row
8 strict ring dips
15 cal row
12 strict ring dips
12 cal row
14 strict ring dips
9 cal row
1 comment
Jul 23, 2019 • Posted by Joe G
Started with some interval work:
2 × 12min EMOM Alternating:
-200m Ski
-450m Assault Bike
*rest 3min between
A.) Done
B.) Done. RMUs 5, 5, 4. Each round 12, 5, 6 for the others respectively
C.) 7:16. Went 21-18-15-12-9 Cals and 6-8-10-12-14 Strict Ring Dips
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