-warm up-
1 round
Hollow hold :45
Arch hold :45
Hollow rocks 10
Arch rocks 10
Shoulder openers 5
Banded pulls 5
Hanging lat activation 5
-Strength-
Gymnastics WK 2 Day 1
Part A
EMOTM 6 even/odd
7 Hollow cast pulls
7 Hollow pull downs
Part B
3 rounds
1 rep = 1- Static open/close + 3 beat swings + 2 pull-ups
Part C
EMOTM 12 – even/odd
Add 1 rep from last week
2 toe nail muscle ups (even)
- 2 ring rows/2 push-ups
1 modified ice cream maker (odd)
-WOD-
EMOTM 20
Minute 1 : 5 TNG Clean and jerks (building)
Minute 2 : 3 rope climbs (legless)
Minute 3 : 10 ring push-ups
Minute 4 : rest