2 ROUNDS*
10 KB Deadlifts → 10 KB Sumo Deadlift High Pulls
1:00 Row (Legs + Hips only) → 1:00 Row (Arms + Legs)
10 Banded Lat Pull-Downs → 10/10 Banded Plank Pulls**
*Arrows indicate 2nd Round movement change.
**Band placed low on the rig. Single Arm Plank hold, while the other arm performs a single arm Dante Row.
FOR TIME
100/80 Cal Row
5 Rope Climbs
75 Russian KB Swing (53/35)
5 Rope Climbs
75 Russian KB Swing
5 Rope Climbs
100/80 Cal Row
(Score is Time)
KG KB: (24/16)
FOR TIME
80/60 Cal Row
20 Single Ring Vertical Grip Ring Rows
60 Russian KB Swings (35/20)
20 Single Ring Vertical Grip Ring Rows
60 Russian KB Swings
20 Single Ring Vertical Grip Ring Rows
80/60 Cal Row
(Score is Time)
KG KB: (24/16)
EMOM x 10 MINUTES
MIN 1 – Max Set of Strict Pull-Ups*
MIN 2 – Rest
*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.
(Score is Total Reps)
Week 3 of 9 Strict Gymnastics
EMOM x 10 MINUTES
MIN 1 – Max Set of Strict Banded Pull-Ups*
MIN 2 – Rest
*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.
(Score is Total Reps)
Week 3 of 9 Strict Gymnastics
