Gymnastics Strength EMOM
10:00 EMOM
Minute 1: 3-5 Reps x 5515 Tempo Ring Dip
Minute 2: :20 sec Tuck Front Lever Hold
Tempo Dip = :05 sec Lowering from the Top, :05 sec Hold in Bottom of Dip, :01 sec on the Press back to Support, :05 sec Support Hold
Modifications / Adjustments
Tempo Ring Dip
– Add Band Tension / Toenail Spot
– Ring Push-Up with same tempo
Tuck Front Lever Hold
– Toenail spot with 1 leg and other leg tucked
– Hollow Hold with Band Pull Over Hold
WOD:
“Spinner”
3 Rounds for Time
18 Toes-to-Bar
12/9 Calorie Echo Bike
18 Alternating Dumbbell Hang Snatch
Dumbbell: 1 x 50/35lb, 22.5/15kg
Level 2
3 Rounds for Time
18 Toe to Bar
12/9 Calorie Echo Bike
18 Alternating Dumbbell Hang Snatch
Dumbbell: 1 x 35/25lb, 15/12kg
—
Level 1
3 Rounds for Time
12 Hanging Knee Raises
10/7 Calorie Echo Bike
18 Alternating Dumbbell Hang Snatch
Dumbbell: 1 x 25/15lb, 12/8kg
—
Masters 55+
3 Rounds for Time
16 Toe to Bar
10/7 Calorie Echo Bike
16 Alternating Dumbbell Hang Snatch
Dumbbell: 1 x 35/25lb, 15/12kg
—
Competitor
3 Rounds for Time
24 Toe to Bar
12/9 Calorie Echo Bike
18 Alternating Dumbbell Hang Snatch
Dumbbell: 1 x 70/50lb, 32/22.5kg
—
Travel / Hotel
3 Rounds for Time
18 Alternating V-Ups
400m Run
18 Alternating Dumbbell Hang Snatch
Dumbbell: 1 x 50/35lb, 22.5/15kg or heaviest available