CLASS WOD

“19.4”
Option to Re-Do

OR

“Low Key”
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

No Extra Work Today

GYMNASTICS STRENGTH

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 rep)
*If you have to rest more than 2 seconds between reps, end the set.

3. Accessories 2
3 x 10 DB External Rotations

*This is the same workout as last week. Aim to increase the weight on the Strength, and the reps on Accessories 1

Developing the Pull-Up
1. Strength
20 minutes:
1-3 Chin-Up Negatives (7-10 sec)
3-5 Pushups
10 Tuck-Ups
*Same workout as last week, aim to increase the reps or sets.

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

Gymnastics Skills

1. Gymnastics Skills
EMOM 16:
(1) 3-5 Ring Muscle-Ups
(2) 3-5 Bar Muscle-Ups
(3) 5-10 C2B Pull-Ups
(4) Rest

2. X-Sym: Iron Scap

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