Workout for 3/30/2017

Gymnastics Strength Development/Strength Test

 Strict chin-ups:
 1-1-1-1-1-1-1

Tri-Modal Conditioning, Mid-Long Duration

“Bipedal Biathlon”
 AMRAP 8:
 30 calorie row or bike
 30 double-unders

2:00 rest, then:

“Back and Bis”
 AMRAP 8:
 15 renegade rows w/ d-bell
 15 pull-ups

After-Hour Accessory Midline/Strength Exercise

Midline: Accumulate 2:00 of arch-body position holds.
Strength: Accumulate 2:00 of false-grip hangs from the rings.


After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before
Get a jump rope, gymnastic grips. Check previous best on a pull-up (least-assisted or weighted)