TUESDAY 8-6-19

Warm up

400 Meter Run + 20 Calorie Row

3 Rounds:

3 Strict Pull-ups

6 Inchworms

200 Meter Run + 10 Calorie Row

3 Rounds:

5 Russian Baby Makers

10 Spiderman & Reach

100 Meter Run + 5 Calorie Row

3 Round:

15 Second Handstand Hold

30 Second Superman Rocks

MOBILITY

Wrist Stretches: 30 Seconds Each Direction

Banded Shoulder Distraction: 2 Minutes Each Side

Pike Stretch: 2 Minutes

Gymnastics Focus Work

Not For Time:

1:30 Light Row + 65% Max Ring Muscle-ups

1:30 Light Row+ 12 Strict Handstand Push-ups

1:30 Light Row + 55% Max Ring Muscle-ups

1:30 Light Row + 9 Strict Handstand Push-ups

1:30 Light Row + 45% Max Ring Muscle-ups

1:30 Light Row + 6 Strict Handstand Push-ups

STIMULUS

• Pairing row and gymnastics focus work

• Adjust strict handstand push-up reps to allow for challenging, but unbroken sets

• The row serves as our “rest” station, so keep the pace conversational

• This work is not for time, so focus on quality reps over speed

SUBSTITUTIONS

Ring Muscle-ups

Reduce Reps

Banded Strict Ring Muscle-ups

Strict Handstand Push-ups

Reduce Reps

Handstand Push-ups with Feet on Box

Double Dumbbell Strict Press

WOD

4 Rounds:

400 Meter Run

20 Dumbell Hang Clean & Jerks (50/35)

15 Chest to Bar Pull-ups

STIMULUS

• Balanced conditioning piece today – containing one mono-structural, weightlifting, and gymnastics movement

• Looking for a dumbbell weight that we’ll complete with 1 break maximum

• Switch arms every 5 reps on the dumbbell hang clean and jerks

• Choose a pull-up rep number or variation you can complete in 2-3 sets

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