Sunday, March 16th, 2025 – Gymnastics
Skill Work (50 minutes)
Phase 1: Strength & Positioning
4x10 Scapular Pull-ups
4x6 Controlled Negatives (slow descent)
4x5 Strict Pull-ups (banded if needed)
Phase 2: Kipping Progression
3x10 Kip Swings
3x5 Kipping Pull-ups
3x3 Butterfly Pull-ups (if applicable)
WOD (20 min) - “Grip Destroyer”
AMRAP 12 min:
6 Pull-ups
9 Box Jump Overs
12 Wall Balls
4x10 Scapular Pull-ups
4x6 Controlled Negatives (slow descent)
4x5 Strict Pull-ups (banded if needed)
Phase 2: Kipping Progression
3x10 Kip Swings
3x5 Kipping Pull-ups
3x3 Butterfly Pull-ups (if applicable)
WOD (20 min) - “Grip Destroyer”
AMRAP 12 min:
6 Pull-ups
9 Box Jump Overs
12 Wall Balls
Warm Up (5 minutes)
2 Rounds
10 Scapular Pull-ups
10 Hollow to Arch Swings
10 Ring Rows
10 Scapular Pull-ups
10 Hollow to Arch Swings
10 Ring Rows