Gymnastics Workout of the Day

Wed 05/16

Workout

Workout
For TIME
21-15-9:
Back Uprise from Dip Swing
Chest to Bar Butterfly Pull Ups with Kick
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Tue 05/15

Workout

Workout
For QUALITY
5 ROUNDS:
15 V Outs  on Rings
10 Ring Straight Arm Press Outs
FINISH with:
100 Superman Rocks
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Workout Results
There are 1 Whiteboard result comments for this workout.
Here are the 20 most recent comments in the results:
Name Gym Comment
ilya Puts a lot of pressure on elbows - I guess I am not doing it right.Superman rock...

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Mon 05/14

Workout

Workout
PRACTICE for 10 minutes:
Pick a skill from the GWOD Library

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Sun 05/13

Workout

Workout
FLEXIBILITY:
Hold Bridge Up  for 2 minutes
Hold bottom of Skin the Cat  for 1 minute
Hold Bridge Up  for 1 minute
Hold bottom of Skin the Cat  for 30 seconds
Hold Bridge Up  for 30 seconds
Hold bottom of Skin the Cat  for 15 seconds
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Workout Results
There are 1 Whiteboard result comments for this workout.
Here are the 20 most recent comments in the results:
Name Gym Comment
jaybee At Home Dont have anything like rings yet. Just did the bridges and even that was ...

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Sat 05/12

Workout

Workout
For TIME
50 Pistols  on Right Leg
50 Pistols  on Left Leg
Alternate legs as needed
FINISH with:
100 Hollow Rocks
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Fri 05/11

Workout

Workout
For QUALITY
25 Handstand Push Ups  on Rings
25 Handstand Push Ups with Kip
25 Strict Dips
25 Push Ups
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Workout Results
There are 1 Whiteboard result comments for this workout.
Here are the 20 most recent comments in the results:
Name Gym Comment
jaybee Home Substituted wall handstand pushups because I dont have rings.Substituted seated ...

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Thu 05/10

Workout

Workout
PRACTICE for 10 minutes:
Rope Climb Progression Pt.1
Rope Climb Progression Pt.2
Rope Climb Progression Pt.3
Rope Climb Progression Pt.4
Rope Climb Progression Pt.5
Rope Climb Progression Pt.6
Rope Climb Progression Pt.7
Rope Climb Progression Pt.8
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Wed 05/09

Workout

FLEXIBILITY:

20 Front Leg Swings on Right Leg
20 Front Leg Swings on Left Leg
20 Side Leg Swings on Right Leg
20 Side Leg Swings on Left Leg
20 Back Leg Swings on Right Leg
20 Back Leg Swings on Left Leg
FINISH with:
- Pike Stretch for 3 minutes
- Pancake Split for 3 minutes
- Middle Split for 3 minutes

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Workout Results

There are 2 Whiteboard result comments for this workout.

Here are the 20 most recent comments in the results:

Name	Gym	Comment
jaybee	Home	Flexibility has a long way to go but the stretches were productive.
Rasmus Høeg Pedersen	My living room	I can't do the splits, so I substituted the pancake and the split with butterfly...

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Tue 05/08

Workout

Workout
For TIME
100 Burpees
100 Kipping Pull Ups
You may break up the reps and perform in any order
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Workout Results
There are 2 TIME results recorded by 2 athletes for this workout.
Here are the top 20 performers:
Name Gym Time Overall Chart
jaybee Home Gym 20:48
CBART Home 65:30

There are 2 Whiteboard result comments for this workout.
Here are the 20 most recent comments in the results:
Name Gym Comment
CBART Home Good Stuff, need to become unpussyfied. ;)
jaybee Home Gym this was a tough one. I substituted 100 reps of one arm barbell rows (usin...

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Mon 05/07

Workout

For QUALITY

5 ROUNDS:

Handstand Hold Against Wall for 1 minute
Hollow Body Hold for 1 minute

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Workout Results

There are 4 Whiteboard result comments for this workout.

Here are the 20 most recent comments in the results:

Name	Gym	Comment
jaybee	Home	I did this today because i have no rings. My core strength is mush. my quality w...
Crossfit Camas	Crossfit Camas	Handstand - tight, hollow position, butt to wall. Avg. hold time ~:37 secs...
Rasmus Høeg Pedersen	My living room	I couldn't do more than 2 minutes of handstand before I started bending my back....
James Lamers		First handstad attempt. Scaled to about 45 degress because I couldnt hold hollow...