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28.9.2022 GYMNASTICS

WARM UP

2 rounds:

10 lunges

10 strict press (empty bar/pvc)

5 clean ( empty bar/pvc)

10 sit ups



A) STRENGTH

5x5

Banded ring dips


B) SKILL

4 sets of:

Bar complex:

2 t2b / k2e

2 strict pull-up / banded

2 kipping pull up / banded

1’ rest between sets



WOD

A) EMOM 9:

1: 12/10 cal machine

2: 5 devil press

3: 15 double DB lunges


B) TABATA

1:30 WORK / :30 REST x 6:

1: 8 double DBs snatch + 10 sit up

2: 8 ring dips + plank hold

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