150721

Gymnastics Pool Dive

Pre-Wod:
Dynamic Group Warm-Up

Workout of the day for Tuesday, July 21st, 2015:

A.
5 rounds of the following 4 stations, 45 seconds per station:
1: Strict HSPU (Handstand Push-Up)*
2: Hollow Rocks (12, 18, 24, 36, 48, or 60 Reps)
3: Strict C2B (Chest-2-Bar)*
4: Arch Rocks (12, 18, 24, 36, 48, or 60 Reps)

*RX+ (For athletes who can perform 6 or more consecutive reps of HSPU or C2B)
Hit one consecutive set, keep reps the same for all 5 sets. Each week try to increase this by 1 rep per round.

*RX :
AMRAP in 45 Seconds

*Scaled:
• HSPU: AMRAP Strict Seated Press @ 70% of your 1RM Press.
• C2B: Max Chin-Up Hold + 5 Second Eccentric.

B*.
For time:
500M Row

*Rest 3 min, then:

C.
50 Dubz
20 Push-Up
50 Dubz
20 Ring Dips
50 Dubz
20 Dumbbell Man Makers (Push-Up, row, Push-Up, row, squat-clean-thruster)
50 Dubz

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