Thursday 200917


Weighted Strict Gymnastics

In 15:00 Build to a heavy set of 3 for each of the following:

Strict Pull-up

Strict Ring Dip

“Up & Under”

3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders

Climb By 3 Reps Each Round

Pull-up time!

Let’s Move Some Weight!

Today’s workout is starting off with some strict gymnastic strength work. We will have 15 minutes to build up in weight for 3 reps on strict pull-ups and strict ring dips. Maybe this means you add external weight from a dumbbell or kettlebell for one or both movements or maybe this means you use a lighter band than you are used to, whatever option you choose, make it tough! The second half is a 9 minute AMRAP with the same movements just non weighted this time and some double unders. We want you to have at least 12+ unbroken reps when fresh to complete this workout as written, if that isn’t you yet, no worries, we will scale the workout to meet your needs and give you a great workout! With so many strict movements today the goal is quality movements over speed, meaning, go slower and move perfect over going faster and having your form break down. Get in today and have some fun with your gym buddies!

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