SEMANA R1: GYMNASTICS PLAN

HANDSTAND WORK

A. Warm up 3-5 rondas por calidad: 30" hang hold 30" handstand hold facing wall

B.15´Handstand obstacle practice.

C. Gymnastics metcon 40, 30, 20, 10 For time: Handstand push ups (open standard). Cal bike

BAR WORK

A. Warm up 3-5 rondas por calidad: 30/30" twisted cross 10 scap pull + 10 kipping

B: Gymnastics metcon BUY IN:

50 toes to bar

5´ amrap: 5 pull ups 5 wall balls rest 3´ 5´amrap: 5 c2b 5 box jumps rest 3´ 5´amrap 5 bar muscle ups 10m handstand walk

BUY OUT:

50 toes to bar

RING WORK

A. Warm up 3-5 rondas por calidad: 10" ring hang hold 3 tempo ring pull ups 10" ring support 3 tempo dips B. Gymnastics metcon 30 muscle ups for time - Al romper realizar 1 handstand obstacle course (según dificultad).

GYMNASTICS STAMINA

"Angie" en el menor tiempo: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air-squats