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GYMNASTICS CONDITIONING

8 E2MOM Rope Climb Skills (4 Rounds for reps)

Skill Work Rope Climb

8 E2MOM

-1 RC Prog (pull self up from lying to standing)

-1 Foot hold from box to standing

-1 Foot hold on rope then stand

-1 Rope Climb (15′ or 12′) (RX)

-1 Legless Rope Climb (RX+)

WOD

21-15-9 DBS ROW (Time)

21-15-9

Alt DB Hang Snatch

Row for Cal

RX-35/20# DB

RX+-50/35# DB

50-59-20/15# DB

60+-15/10# DB

REST 3 MIN

15-12-9 Thru T2B (Time)

15-12-9

Thruster

Toes to Bar

Basics-DB or BB for Thrusters, Sit Ups for T2B

RX -95/65#

RX+-115/75#

50-59-65/45# Hanging Knee Raises

60+-45/35#, Sit Ups

REST 3 MIN

9-6-3 BJ Sprint (Time)

9-6-3

Box Jumps

Sprint 100m

RX- 24/20″

RX+- Same

M1- 20/16″

M2- Step Ups