CLASS WOD

1) Bench Press
Build to a Heavy Triple

2) “Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Wednesday Primer
3 Rounds, Not for Score:
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 CTB Pull-Ups
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 Deadlifts (225/155)

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
20 minutes:
3-5 C2B Chin-Ups
3-5 Ring Dips
*Each set must be unbroken for the entire workout. Aim to increase the reps/set, or total number of sets from last week.

2. Accessories (straight arm)
12 minutes:
2-3 Wall Climbs
2-3 Pull to Inverted Hang
10 Scap Pushups (3 sec @ top)
45 sec Hang

Developing the Pull-Up
1. Strength
15 minutes:
10-15 sec Chin Over Bar Hold
5-8 Incline Pushups
10 Side Plank Raises/side
*Aim to increase the reps or sets from last week.

2. Accessories
X-Sym: Iron Scap

Gymnastics Skills

1. Handstand Walk Practice
Spend 20 minutes on Walking, Turning, Shuffling, Pirouetting, etc.

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