And Here We Go!

Too much time off, too many feriados and too much school work and no gym membership!!! Coming back working on gymnastics skills and full range strict, correct movements, and getting stronger / putting on some mass over the winter!

WOD:
AMRAP until cannot get full elbow lockout at top of dips, no time limit.

3 Strict dips (elbow lockout and pause at top) (would be turnout on rings too)
40m Sand sprint
Walk back to bars


13 rounds in about 12-13 mins (beach clock)

Locked out all dips but stopped as good workload already and sprint was starting to slow



1/5

TABATA SOMETHING STRICT

WOD:

Tabata Strict pull-ups
Tabata Hand release push-ups
Tabata Sit-ups (arms across chest)
Tabata Squat (Come to full stop and pause at bottom position - no bounce)


Pull-up   6-5-4-4-3-3-3-3    (broke down too much, not a good idea as tabata)
Push-up  8-7-6-5-4-4-4-4    (ok but couldn't keep elbows in on last sets)
Sit-up     8-7-6-5-8-8-8-8    (last four sets used arms again as it was too much)
Squat     11-10-10-10-10-10-10-10   (no problem)