Gymnastic Progression

For Quality:

0:00 – 6:00

:20 Second Wall-Facing Handstand Hold

3 Strict Chest to Bar Pull-up (Or Banded Strict)

 

6:00 – 12:00

2 Strict Chin-ups (Or Banded Strict-reach the chest) + 4 m Side wallwalk

4 Strict Chin-ups + 4 m Side wallwalk

6 Strict Chin-ups + 4 m Side wallwalk

And so on…

 

12:00 – 18:00

:15 Second L-Sit on Rings Support hold

5 Tempo Ring Rows (10 secs hold on the pull)

 

ROM-Odd Object

3 Giant Sets:

6 Double Kettlebell Cleans

6 Inchworms

60 m Single Arm Overhead Carry (2 laps)

20/15 Calorie Airbike

*Rest 2 Minutes Between Sets.

Posted in WOD

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