WOD 5.19.17 Friday Gymnasties

10 sets

1 Strict HSPU …with 45# plate each side

…with spotter if needed (perform the movement strictly by having someone lift you by grabbing your legs and assisting … if no spotter is available or you need more assistance use a box to perform the movement)

5 sets

3 Strict C2B

…with spotter or a band if needed, hold hollow position; or 6 count jumping negatives.

5 sets Ring Complex

1 Kipping dip

:10 lockout support

5 Support swings

…use band on dip if you cannot perform it, then NO band for the rest of the complex.

5 Sets

10 1- arm DB press, seated

DB goes from forehead height to lockout (not from shoulders, to mimic HSPU position, make sure elbows track forward.

15 GHD SIT-UPS