Tuesday WOD – 070516

4th of July Crew

4th of July Crew

WORKOUT OF THE DAY

Fitness
1. Gymnastics Warmup – 3 Rounds:
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
0:20 Chin & Toes HS Hold
0:20 Hollow Hold
0:20 Arch Hold
5 Scapula Pull-ups

2. 4x 5 Arch to Hollow Kips Swings + 1 Pull-up Chin Over the Bar Hollow Hold (5-10 seconds)

3. AMRAP 9
3,6,9,12,15,etc
Strict HSPU
Burpees

Performance
STRENGTH
Back Squat 4 @ 7, 4 @ 8, 4 @ 9, plus three down sets (load drop -10%)

GYMNASTICS – complete Gymnastics Warmup first
6 minutes volume accumulation:
1 Strict Muscle-Up
2 Strict Ring Dips
3 Strict Chest-to-Ring Pullups

Notes
Start in a strong hollow hang with false grip. Maintain hollow throughout full range of motion. Pause briefly at top, turning rings out and emphasizing lockout. Return to the bottom of the dip and perform two more dips, with same pause and turnout as muscle-up. Return to the hollow hang maintaining control all the way to the bottom. Pull up until your clavicle clears the bottom of the rings, with the chest in contact with the ring. Pause briefly before returning to the hollow hang. Each rep is counted upon returning to the hollow hang at the bottom, not upon locking out at the top.

METCON
AMRAP 9
3,6,9,12,15,etc
Strict HSPU
Burpees

ACCESSORY
a. DB RDL: 3×12
b. High Knee Teapot: 3×20
No Rest between a & b.