August 29, 2019 – Gymnastics

A. 12-10-8-6-4 Strict Ring Dips, Lateral Plate Push-Ups, and Strict Pull-Ups

12-10-8-6-4 Reps for Time:
Strict Ring Dip
Lateral Plate Push-Up
Strict Pull-Up

*Reps for quality…

B.

As Many Rounds and Reps as possible in 5 minutes:
10 Handstand Push-Ups
Wall Facing Handstand Hold for 10 seconds
6 Chest-to-Bar Pull-Ups
Passive Bar Hang for 10 seconds

*HS HOLD > Performance Free Standing
Rest 2 mins and repeat

C. 9 minute EMOM of L-Sits, Hollow Body Holds, and Pistols

Every 1 minute for 9 minutes (3 rounds):
Minute 1
L-Sit for 20 seconds
Minute 2
Hollow Body Hold for 55 seconds
Minute 3
12 Pistols

*Hollow Hold = Hollow rocks > 55seconds
*Pistol > 6ea way

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