19
Jul
Thursday, June 20th 2017
VOD
So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.
WOD
Gymnastics Strength and Skill Work
*Work through one exercise at a time
1. Strict Chest to ring (C2Ring) pull-ups w/ false grip,
5×3, with spotter if needed. (NO KIPPING)
2. Strict Ring dips
5×3 (scale as needed, weighted if you can)
3. Rope Climbs (1-2 Rope Climbs, Any Style)
OTM 7
Use vest if able.
4. Close grip bench press (Hands at or inside shoulders)
5×10 banded. Don’t touch chest, just above. (more time under tensions)
5. 100 banded Tri-cep Extensions
Additional Work
Row 3k in any format (Can not Row all 3k at once though)