Call Us: (507) 261-7696

Thursday, June 20th 2017

19
Jul

Thursday, June 20th 2017

VOD

So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.

Isaiah 41:10 NIV

WOD

Gymnastics Strength and Skill Work

*Work through one exercise at a time

 

1. Strict Chest to ring (C2Ring) pull-ups w/ false grip,
5×3, with spotter if needed. (NO KIPPING)

2. Strict Ring dips
5×3 (scale as needed, weighted if you can)

3. Rope Climbs (1-2 Rope Climbs, Any Style)
OTM 7
Use vest if able.

4. Close grip bench press (Hands at or inside shoulders)
5×10 banded. Don’t touch chest, just above. (more time under tensions)

5. 100 banded Tri-cep Extensions

Additional Work

Row 3k in any format (Can not Row all 3k at once though)