Saturday 9-15 Gymnastics Workout

Dynamic Warm up
Shoulder and wrist Mobility and Flexibility

A:

• 3 strict Pull ups + 3 Kipping pull ups x 3 sets
• 3 Dips x 3 sets
• False grip hold on bar :20's x 3

****scaled would look like this:

• 3 banded pull ups working negative + 3 jumping working negative
• 3 banded dips or on parallettes
• False grip holds

B: Transitions to Muscle up- (I will be going over how to do these skills)

• 3 jumping muscle ups x 3- on parallel bars 
• 3 banded turn overs on low rings x3
• 3 sternum to ring swings on High rings x 3 (scaled will be ring rows with feet on a box)

C: Single muscle up work on high rings for those who are ready- these will be spotted or done with a catch system.

D: 5 rounds

• 1 Muscle up ( scaled is banded or 2 dips and 2 pull ups)
• 10 V- snaps ( scales hanging in and outs)
• 200 M run

This workout is not for time I want you to try to maintain GREAT form throughout the workout.

 Here is a link for the banded muscle up we will be doing if you want to take a look. Thanks to GWOD...

http://youtu.be/IbEUM6KQNzg