WOD: 6-17-13

by: Gino Escalante in: WODs
16 Jun

 

 

GS L1: 12 min AMRAP of:

5 Deadhang Pull Ups
20 second Top of Ring Dip Hold
50 Wall Runs

GS L2: 12 min AMRAP of:

5 Deadhang Pull Ups
10 second L – sit from cage
2 Reverse Wall Climbs

WOD L1: 12 min AMRAP of:

21 Power Cleans (105/75)
42 Push ups
15 Power Cleans (105/75)
30 Push ups
9 Power Cleans (105/75)
18 Push ups

Rest 90 seconds

Toes to Bar AMRAP

WOD L2: 12 min AMRAP of:

21 Power Cleans (135/95)
21 Ring Dips
15 Power Cleans (135/95)
15 Ring Dips
9 Power Cleans (135/95)
9 Ring Dips

Rest 90 seconds

Toes to Bar AMRAP

This cannot be scaled down.

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Let’s talk GS…

The gymnastics strength programming is now in its third week.  Though it may feel like you have done a ton of Deadhang Pull Ups and Hollow Holds / Rocks, please note that these are the investments that will pay dividends in your fitness over time.  Things in June will remain pretty similar to these past two weeks and the idea here is to get everyone up to par with the demands of the GS.  Going forward through the rest of the summer, rep schemes will increase (8 Deadhang Pull Ups instead of 5) and so will the level of complexity.  The idea here is to create strong and stable joints through the summer that will support the strength programming coming in the fall.

Good things ahead,

CG

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