Gymnastics Strength Development
5 strict chin-ups
5 strict dips
5 hollow rocks
Rest 60 seconds
For those who are able, after the 1st 8 minutes, switch to kipping.
Monostructural/Gymnastics Conditioning, Repeated Sprints
AMRAP 14, in teams of 2:
7 calorie row
5 toes to bar
Teammates take turns doing full rounds. Rest 30 sec bx rounds.
Pullups: SC=assisted, RX=un-assisted, RX+ = toes to rings/ring muscle-ups OR TTB/bar MUPs
After-Hour Accessory Gymnastics/Balance Exercise
Practice handstand walk progressions for 10 minutes.
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Maybe wear gymnastics grips and/or wrist wraps.