GYMNASTICS ENDURANCE WEEK #2 & 4 ROUNDS FOR TOTAL TIME OF…

A) Strength:

Gymnastics Endurance Week #2

Strict Pull-ups (3 x submax)*
Set #1: Wide Grip (pronated)
Set #2: Shoulder Width Grip (supinated)
Set #3: Close Grip (supinated)
– Rest 2:00 b/t sets

*Submax = 1-3 reps shy of failure. Try to match or beat your rep-counts from last week.

B) WOD:

4 Rounds for Total Time: (20:00 Cap)

10 Hang Power Cleans* (Rx = 135/95, S = 115/75, 95/65)
20/15 Calorie Bike
25 Sit-ups
 Rest 90s –

*Sub Bent-Over Rows in Place of HPCs w/ a light weight if needed

Alternate Options:
Bike = Replace with 15/12 Calories on the Rower or 300 Meter Run

C) Accessory Work:

DB Floor Press (3 x 30)
– Rest 60s
* Go light. These should be UB sets. Around the 15th rep it should start to burn.

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