Wod 11/10 Gymnastic

Wod 11/10   G                Macrociclo 1:2:2

General Warm up :

10’

5 hindu push up

5 dog snake

30” Hastand hold

5 hanging Knee2chest

Strenght : Ring 2 Chest + Pass trought + Dip Ring 4 x 4 (  Muscle up )

Pike Push up with box / Parallett

Conditioning gymnastic : 21/15/9 HSPU / Pullup

Rx – Intermediate : kipping Hspu / kipping Pullups

Newbie : Pike push up / Banded Pullups strict

Beginner : Push up / Ring Row