CLASS WOD

19.2
Option to Re-do

-or-

“Adele”
5 Rounds: 
1 Minute Row 
1 Minute Medicine Ball Squat Cleans (20/14) 
1 Minute AbMat Sit-ups 
1 Minute Rest

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

No Extra Work Today

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Straight Arm
10 minutes:
7 Scap Pull-Ups (3 sec @ top)
7 Walkouts (straight arm)

2. Prehab
3 x 10 DB External Rotation

Developing the Pull-Up
1. Attempt a Chin-Up OR Max 90 Degree Hold
2. Max Pushups (most challenging variation possible)

Gymnastics Skills
1. Strength
3 sets:
10 sec Chin-Up Negative
5 Pushups
10 sec Chin Over Bar Hold
5 Pushups
10 sec 90 Degree Hold
5 Pushups

2. Accessories
3 x 8 DB Hammer Curls
3 x 8 Rolling Tricep Extensions
3 x 12 Scap Pull-Ups (3 sec @ top)

*Same workout as last week.

Quote of the Week:

Training is like moving a big pile of dirt. Some days you get a shovel. Some days you get a spoon. As long as you move a little dirt everyday, you’re heading towards your goal.”
- John Welbourn

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