Fitness
Gymnastics
In 10 minutes
3 sets
10 pullup negatives
10 dip negatives
WOD
"T-1000"
3 rounds for time
20 pullups
10 front squats (135/95)
50 single unders
Performance
Gymnastics
In 10 minutes
3 sets
5 weighted pullups
5 weighted dips
WOD
"T-1000"
3 rounds for time
20 pullups
10 front squats (165/110)
50 double unders
Competition
Gymnastics
In 10 minutes
3 sets
5 weighted pullups
5 weighted dips
WOD
"T-1000"
3 rounds for time
10 bar muscle ups
10 overhead squats (165/110)
50 double unders
Notes:
For the first portion of the class we will spend 10 minutes working on dips and pullups. If you did the weighted pullups and dips last week for the extra work then add weight to what you did then. If you are working on getting strict dips and pullups then do a 3-5 second negative for each rep (or as slow as you can go if you can't go 3 seconds). Jump to the top of the rep and lower yourself slowly. The workout will be a tough triplet where the goal is to do the squats unbroken or two sets and as few as possible sets on the pullups or bar muscle ups. The squats should be heavier than you normally go in workouts.