Gymnastics Skill & Speed Development
EMOM 7:
3-5 ring dips, climbing
1 box jump, climbing
Weightlifting/Gymnastics Conditioning, Mid-Long Duration
“Coe”’ Hero WOD:
10 rounds for time:
10 thrusters
10 ring push-ups
Thruster, RX: 95/65
Thruster, SC: <40% p-press 1RM
After-Hour Accessory Exercise
Mono power: Wind sprints. 10 sets of 50m sprint + walk back.
Strength: Glute bridges with barbell, 3 sets of 12 across.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Empty bar for thruster practice; calculate 40% of push press 1RM; wear wrist wraps; check 12-11-15 workout results.
