16 July 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Strength
Group 1 (With strict muscle-ups)
Every 90 seconds for 15 minutes perform X reps
* Add 1-2 reps based on how last week went

Group 2 (With Pull up / Dips)
Every minute, for 14 minutes, alternate between:
False grip chest to ring pull-up
Strict ring dip
* Add 1-2 reps based on how last week went

Group 3 (No pull-ups / dips)
Every minute, for 14 minutes, alternate between:
1-3 Negative chin-up (5 sec hold, 5 sec lower, 5 sec hold)
1-3 Negative ring dip (5 sec hold, 5 sec lower, 5 sec hold)

B) Gymnastics Skill
5-7 rounds
5-7 False grip small ring swings
1-3 Box transitions (or toenail transitions)

C) Conditioning
8 minute AMRAP:
10 Toes-to-bar
30 Double-unders