Workout for 8-08-16

Gymnastics Strength Development

EMOM 9, 25 seconds each:

   Min A: Pull-ups, strict
   Min B: Hollow body hold
   Min C: Ring dips, strict

For each exercise, choose the hardest version you can do. The idea isn’t volume here, but time under tension.  

 

Gymnastics Conditioning, Mid-Duration

“JT” – Hero Wod
   For time,
   21-15-9 rep rounds of:
   Handstand push-ups
   Push-ups
   Ring dips

 
“JT” scaled for “no HSPUs”*
   For time,

   21-15-9 rep rounds of:
   Dumbbell shoulder press
   Push-ups
   Ring dips

15-minute time cap.

After-Hour Accessory Exercise

Strength: 3 sets of 10 bicep curls per arm, across.

Strength: 3 x 10 hip extensions, lighter than last week.