Monday gymnastics

 

Monday gymnastics

  August 12, 2018

Monday:

A.
Alternating emom: 12 mins 
Odd: 5 c2b/ 5 strict pull ups/ 2 negatives (find appropriate level of movement)
Even: 5 box dips/negatives/support hold+push ups 
 
Accessory – accumulate 2 mins chin over the bar hold, and 2 mins ring support hold 
 
B.
5 x 3-5 rower handstand slides small pause at the top of the movement and super controlled way down.
Use a spotter – keep shoulders over wrists, don’t go too far over wrists 
 
Accessory – 4 box circles each alternating direction. Stay stacked and active shoulders much as possible 
 
C. Conditioning 
20s hollow rocks
20s hold 
20s rest 
X3 
 
30 piked leg lifts 
20 superman lifts 
X3 
 
if time partner hamstring stretch 
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