Gymnastics EMOM
Every 1:15 x 10 Sets, Alternating Stations
Station 1:
:10 [Ring Row to Chest Hold](https://www.youtube.com/watch?v=KalW0DNB7Hg) + Transition to Bottom of Dip + :10 [Bottom of Dip Hold](https://youtu.be/KhdL483-GjY?si=UbROKpAHT_v4H4_2) + Transition to Support + :10 R[ing Support Hold](https://www.youtube.com/watch?v=KalW0DNB7Hg) + :05 [Eccentric Dip](https://youtu.be/sf_uT9JfoA0?si=92AKJ72y7QcwPxk3)
Station 2:
:20 [Tuck Front Lever Hold](https://youtube.com/shorts/FC9Ch8clkZc?si=VtDS6hirvaDmE3rb)
Level 2: Use Toenail Spot for All Positions , On the Tuck Front Lever Adjust to Single Leg Tuck Front Lever and Other Lightly on the Floor
Level 1:
Station 1:
5 Ring Rows @ 31×3 Tempo (3 count down, 1 count pause, pull fast to chest, 3 count hold at chest
Station 2:
:10-:15 Ring Support Hold w/Toenail Spot + :20 Hollow Hold
WOD:
“Stacked Deck”
For Rounds + Reps
12:00 AMRAP
1-2-3-4-5
Wall Walk
2-4-6-8-10
Strict Pull-Ups
Shuttle Run
Wall Walk: 10in From the Wall
Shuttle Run = 25/25ft (7.5/7.5m)
Level 2
12:00 AMRAP
1-2-3-4-5… Wall Walks
2-4-6-8-10…
Strict Banded Pull-Ups
Shuttle Run
Shuttle Run = 25/25ft (7.5/7.5m)
Wall walk distance to 20in from wall
—
Level 1
12:00 AMRAP
1-2-3-4-5… Wall Walks
2-4-6-8-10… Ring Rows or Jumping Pull-Ups
Shuttle Run
Shuttle Run = 25/25ft (7.5/7.5m)
Wall walk distance to 30in from wall or Box Pike Walk-Ups
—
Masters 55+
12:00 AMRAP
1-2-3-4-5… Wall Walks
2-4-6-8-10…
Strict Pull-Ups
Shuttle Run
Shuttle Run = 25/25ft (7.5/7.5m)
Wall walk distance to 20in from wall
—
Competitor:
For Rounds + Reps
12:00 AMRAP
1-2-3-4-5
Wall Walk
2-4-6-8-10
Strict Chest to Bar Pull-Ups
Shuttle Run
Wall Walk: 10in From the Wall
Shuttle Run = 25/25ft (7.5/7.5m)