07.08.17

Greenbrier Fitness – Gymnastics

Warm-up

Crossover Symmetry

Review Week 1

Gymnastics

Week 2

PULL-UPS:

A) Protocol: 12 – 9 – 6

B) 24 Jumping Pullups/Kipping/Butterfly

C) 3 Rounds Not For Time:

1. Dumb Bell Bent Over Rows – 10

2. Dumb Bell Front Raises – 10

3. PVC Lat Pull Downs – 10

WOD:

12 – 9 – 6 T2B/ Knee Raises

24 – 18 – 12 ABMAT Sit-ups

HOMEWORK:

*Do these movements 2 times during the week.

**3 Rounds not for time.

1. Bent over barbell rows-10

2. negative pullups-5

3. hollow body holds (accumulate 1 minute)

4. superman holds (accumulate 1 minute)