CLASS WOD

19.3
Option to Re-do

-or-

“Cindy”
AMRAP: 20
5 Pull Ups 
10 Pushups
15 Air Squats

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

No Extra Work Today

GYMNASTICS STRENGTH

Developing the Pull-Up
1. Strength
20 minutes:
1-3 Chin Up Negatives (7-10 seconds)
3-5 Pushups
10 Tuck Ups

2. Accessories
3 sets:1
12 Scap Pull Ups (3 sec @ top)
12 Scap Pull-Ups (3 sec @ top)
12 Lift to Tabletop

Developing the Muscle-Up
1. Strength
7 sets:
3 Weighted C2B Pull-Ups
3 Weighted Ring Dips (pause 2 sec in bottom)
10-20 sec L-Sit

2. Accessories (1)
3 Sets:
Max Pushups (-2 reps)
Max Chin-ups (-1)
*if you have to rest more than 2 seconds between rests end the set

3. Accessories (2)
3x10 DB External Rotations
12 Scap Pull Ups (3 sec @ top)
12 Scap Pull-Ups (3 sec @ top)
12 Lift to Tabletop

Gymnastics Skills
1. Muscle-Up Conditioning
30 seconds for 5 minutes (10 sets)
1-3 Muscle-ups (kip)

2. Gymnastics Conditioning
EMOM 15:
12/9 Calorie Bike
10-15 Kip Handstand Pushups
10-15 Kip C2B Pull-ups

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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