Gymnastics FGB + Barbell FGB

EQUIP: Barbell (95/65), HSPU, Ring Dip, and Pull-Up Set-Ups

“c” = Competition, “p” = Performance, “f” = Fitness

WARM-UP:

*Active Stretch, then:

*400m Run

*5 x Dive Bomber

*10 x Clean Pull

*15 x Kip Swing

*20 x alt. Lunge

*25 x Handstand Shoulder Tap

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“GYMNASTIC FIGHT GONE BAD”

3 Rounds For Total Reps (17 min.) -

*1 min. AMRAP Handstand Push-Up

*1 min. AMRAP Pull-Up

*1 min. AMRAP Ring Dip

*1 min. AMRAP alt. Rolling Pistol 

*1 min. AMRAP c: Pull-Over (http://gymnasticswod.com/content/pull-over), p: Skin-the-Cat (bar or rings), OR f: V-Up

-1 minute REST b/w rounds

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ACTIVE RECOVERY/ “IN-BETWEEN-ER” (athlete's choice):

1 Rounds of “Griff” -

*800m Run

*400m Backward Run 

OR

2 Rounds -

*400m Run/ *Row

*20 x Burpee

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“BARBELL FIGHT GONE BAD”

3 Rounds For Total Reps (17 min.) -

(95/65 throughout)

*1 min. AMRAP Evil Wheel/ Barbell Roll-Out (sub: Bar-Facing Burpee)

*1 min. AMRAP Sumo Deadlift High Pull

*1 min. AMRAP Power Clean

*1 min. AMRAP Push Press 

*1 min. AMRAP Overhead Squat

-1 minute REST b/w rounds-

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