Gymnastics Training – Week 2

By ryan | Gymnastics WOD, Workout of Day (WOD) | 0 comment | 6 December, 2015 | 0

CrossFit LoDo – CrossFit LoDo at RiNo
Denver Colorado

Day 1

A. 5x 2 False Grip Ring Pull Ups with Max hold at top (stay in extension). Rest as long as you need between sets
B. TYI Shoulder Work (3×8 each, weight will be light)
C. Tabata Chest to bar Pull Ups
D. Banded Shoot through practice OR L-Sit Muscle Up Practice

Day 2

A. 5×5 Kettlebell Strict Press AHAP
B. 5×5 Weighted Ring Dips
C. 5×5 Strict Handstand Push Ups
D. 10×2 Muscle Ups (if no muscle ups, Kipping swing practice, and Jumping Muscle Ups)

Day 3

A. 50 L-Sit Pull ups for Time
B. 5×5 Dumbbell straight arm press out (http://gymnasticswod.com/content/dumbbell-straight-arm-press-out)
C. Tempo Strict TTB 1:3:3:1 for 20 reps. rest as needed

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Gymnastics Training – Week 2