-warm up-


1 round


Hollow hold :45

Arch hold :45

Hollow rocks 10

Arch rocks 10

Shoulder openers 5

Banded pulls 5

Hanging lat activation 5




-Strength-


Gymnastics WK 2 Day 1


Part A


EMOTM 6 even/odd


7 Hollow cast pulls

7 Hollow pull downs


Part B


3 rounds


1 rep = 1- Static open/close + 3 beat swings + 2 pull-ups


Part C


EMOTM 12 - even/odd


Add 1 rep from last week


2 toe nail muscle ups (even)

  • 2 ring rows/2 push-ups

1 modified ice cream maker (odd)


-WOD-


EMOTM 20


Minute 1 : 5 TNG Clean and jerks (building)

Minute 2 :  3 rope climbs (legless)

Minute 3 : 10 ring push-ups

Minute 4 : rest