GYMNASTICS | WEEK 21 | 05/17/2020

WARM UP
Pull Up Warm Up

WORKOUT

12 Min EMOM
MIN 1:
6 KIP SWINGS
6 KIPPING PULL UPS
MIN 2:
HANDSTAND HOLD PRACTICE

RX+: 6 KIP SWINGS + 2-4 BAR/RING MUSCLE UPS

Handstand hold can be against the wall or free standing. If you are just getting comfortable with inversions, try going into a pike hold with your feet up on a box.

If you are unable to do 6 pull ups - lower the number - even if it's just 1 (attempt).

Squeeze your butt, your quads and your feet together in the kip swings and pull ups.


15 MIN AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Jump overs
6 Strict Pull Ups
3 wall walks / 30 Foot HS WALK

Even though this is an AMRAP, focus on controlled movement. Keep your core tight on the wall walks and pull ups. Keep the pull ups strict!

If you aren't able to jump right now, do slow down / fast up air squats.

Use a band on the strict pull ups if you need to or switch to a jump + slow lower or slow lower supine row.

You can sub 15 handstand (against the wall) shoulder taps for the handstand walk or wall walk.