2:00 Ski OR Row
-Then-
2 Sets
5 PVC Around the Worlds (each)
5 PVC Squat Snatch
5 PVC Overhead Squat
5 Kip Swings
Gymnastics Skill Review
Take 15 minutes to review and practice form and efficiency in whichever gymnastic movement you’re planning to perform today:
Pro Level: Bar Muscle-Ups
Advanced Level: Chest to Bar Pull-ups
Intermediate/Novice Level: Kipping/Butterfly Pull-ups
Rookie Level: practice Kip Swings and learn how to build strength towards a strict pull-up
Community Cup Workout #2 (INTERMEDIATE)
Complete as many reps as possible following the interval of:
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work
Rounds 1 and 2
10 toes-to-bars
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups (RX+ Chest-to-bar)
♀ 55 lb (25 kg)
♂ 75 lb (34 kg)
RX+
♀ 65 lb (29 kg)
♂ 95 lb (43 kg)