Workout for 5/9/2017

Gymnastics Strength/Skill & Movement Practice

EMOM 8:
Evens: 0:20 handstand push-ups
Odds: 0:20 pull-ups

Gymnastics Conditioning, MidLong Duration (Benchmark)

“Angie”

 For time,
 100 pull-ups
 100 push-ups
 100 sit-ups
 100 squats

Pull: SC=assisted, RX=unassisted
Push: SC=elevated, RX=floor
Elite: 100 reps, Int: 80, Newb: 60

After-Hour Accessory Midline/Strength Exercise

Midline: Accumulate 2:00 of side-plank holds for each side.
Strength: Bent-over barbell or Tbar rows, 4 x 10-12 reps heavy.

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

Before
Check previous “Angie” time & notes
(5-10-16); wear gymnastics grips & wrist wraps.