Gymnastics Conditioning, Short Mid-Duration
In teams of 2:
8 parallette shoot-throughs
1 baton run
Teammates take turns completing full rounds.
Gymnastics/Monostructural Conditioning, Mid-Duration
For time, individually:
1-11 ascending ladder:
Pull-ups: SC=assisted, RX=unassisted, RX+= Muscle-ups
Stick jumps: SC=light & fast ht, RX=24/20, RX+=30/24
After-Hour Accessory Exercise, Midline & Posterior Chain
Midline: Hollow rocks, 3 sets of 10 - 30 reps.
Posterior chain: Partner-assisted hamstring-curl negatives, 3 x 10.
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Wear gymnastics grips, wrist wraps as desired.