Warm-Up | Performance
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
youtu.be/xHGMuzvRuzw
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort
Then…
A.
Take 20 minutes to build to today’s 1-RM Bench Press
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders
A. 197.5 2.5# lifetime PR
B. 2+5 ring dips all dips strict hspu with green band
A: 65kg
B: 2+5 sub BOR x15
A. 100%
B. 3 rnds Rx
150lbs
4+13
A. Subbed strict press- worked up to 105#
B. 3 rounds in 10:50 – shspu done to a mat on top of plate and ring dips were banded.
A.
135/185/225/255/275/300
B. 3 (kipping HSPU)
A. 60×10/70×5/80×3/85×2/89×1/91.5×1/93.5×1
B. 5+hspu