Jacked gymnastics + CF JKL wod Workout
130 min
1.JG SC 2.5 & 4.5.2018
A. 3 rounds:
- 20 reps each LYTP
- 20 palm push ups
- 20 extensor push ups
B. Practice 10 min of forearm assisted HS hold
C. 2 rounds:
- 20 wall facing HS shoulder shrugs
- 20 alternating wf. shoulder taps
- 20 s. wf. HS hold
D. 3 rounds:
- 20 - 60 s. rings closed tuck front lever - 30 s.
- 10 ring support swings
- 10 bottom of dip swings
- 8 winging pull ups
- 30 s. UB L-sit hold
- 20 hollow rock
-20 supermans
2.CF JKL WOD 4.5.2018
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