Sunday, October 19, 2014

A. Ring Dips
Advanced: Take 15 min to find a weighted 3 rep max.  No support hold necessary! You will feel like a beast without that pesky turn out.

Advanced 2: Accumulate 30 ring dips as quickly as possible. No support hold necessary.
To do this prescribed you need at least 4 reps fresh.

Intermediate 1: reduce reps to 15

Beginner 3: Accumulate 30 ring push ups as quickly as possible. Need 4 reps fresh.

Beginner 2: Accumulate 30 push ups as quickly as possible. Need 4 reps fresh.

Beginner 1: Accumulate 30 incline push ups as quickly as possible. Need 4 reps fresh. Take your current level in gymnastics and make it a bit harder.

B.  10 Rounds for Time:
     Wall Balls x 10
      Double Unders x 10