Gymnastics Bias
Week 9
Day 1)
Warm Up
3rds
300m ski
20 band pull aparts
10 single arm upright row (each arm)
Strength/Skill
5×1 Front Squat – 85% of 1RM
3x 0:40 on 0:20 off
Pull ups
Rest 1min
3x 0:30 on 0:30 off
C2B
Rest 1min
3x 0:20 on 0:40 off
Strict Pull Up
4×8 Strict press
4×8 Strict Ring Dips (add load if required)
WOD
6x500m Ski
Rest 1min between efforts – aim for consistent pace and stroke rate