Friday, August 17, 2018

CFIS Logo.png

(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 5 TVWQB, then 3 rounds of: 10 BB bench press, 10 BB deadlifts, 10 hanging shrugs, 5 handstand shoulder shrugs 

SOD

4 x 7^ Bench press AND 4 x 4^ Deadlifts (18 min)

WOD

3 rounds of 1 min work, 1 min required rest: (all start together) (@ 18-24 min total)
Max reps push-ups - RX: once you break rhythm/pace – you hold a plank (Mod: 2 breaks in the 1 min)
Max reps pull-ups - RX: you only get one drop during the minute, hang for remainder of the min (Mod: 3 drops max, then hold on)
Max reps HSPU - RX: you must stay in HS the entire minute (Mod: can rest in headstand, Or rest in plank position for wall-walk-ups from push-up position / no chest to floor start)
Ab mat Sit-ups - RX: once you break rhythm/pace hold forearm plank (Mod: 2 breaks)