WEDNESDAY 3/8/2017

Open 3.2 Gymnastics

ALL

3x7 Ring Swings

Scaled

5x 10s Eccentric Pull Up

5x5 Low Bar Strict C2B

Rx

1x20 kips

Spend 10 minutes working on connecting C2B

• Goal = 50 total with no less than 3 per set

Rx+  (read the description below!)

5 rounds

• 21 second Handstand Hold
• 15 GHDSU
• 9 (unbroken) C2B

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We’ve already seen T2B and Bar Muscle ups, but the gymnastics in the Open is far from over. I want everyone to start with some Ring swings, focusing on staying tight, kicking forward, and keeping tension on the rings.

Rx athletes - the focus is on CONNECTING butterfly C2B. Keep the butterfly motion going and work on big sets. Remember to try to just graze the bottom of the bar as you rotate through. Don’t get discouraged today if you miss your chest on a few reps, worry about that in the Open. Focus today is sets of 5+.

Rx+ athletes - The HS hold is NOT meant to be a complete rest position where you’re basically laying against the wall. Back towards the wall, heels are the only thing touching, squeeze your butt, and make your shoulders touch your ears. Think about stretching tall. The hold and the GHDSU’s are there to add some fatigue to the C2B. If possible, do this wod towards the end of your workout.