Gymnastics WC April 12th

Session 1 (Push)

 

Complete 4 rounds:

3 strict wall walks (nose to wall, do not touch stomach or legs)

8 press ups @30×1

10 single leg v-sits

15 Snow angels

 

Seated DB Z press

4 x 6 (AHAFA) rest 90-2mins

 

EMOM 16 

  1. 20-30 second ring support hold
  2. 30 seconds max ring dips (if cant do in 2 sets, scale to ring push up)
  3. 30 seconds max effort push ups
  4. REST

 

Coach to cover progressions / regressions for hollow positions

TABATA – Hollow rocks

(8 rounds: 20:10) 

 

Session 2 (Pull)

 

Complete 4 rounds:

30 sec passive hang

8 ring rows @21×2

10 strict hanging knee raises

15 Snow angels

 

Unsupported Duel DB Bent over row

4 x 6 (AHAFA) rest 90-2mins

 

Coach to cover kipping progressions / regressions

EMOM 16 

  1. 20-30 second kipping swings (if can’t scale with band pull downs)
  2. 30 sec max strict pull ups
  3. 30 sec max strict ring row
  4. REST

 

Max Plank hold (TC 4:00)

Rest 2 mins 

Half max Plank hold (TC 2:00)

Rest 1 min

Quarter max plank hold (TC 1:00)