Wednesday, August 14, 2019

(Gymnastics Focus)

WOD Review then warm up all together: 3x: 1 indoor loop, 3 push-up to down dog, 5 hanging shrugs, 5 feet together air squats, 10 sec HS hold

SOD

EMOM for 12 min:

Min 1: Muscle-ups OR Chest to bar pull-ups (Mod: COB, negatives OR ring rows)

Min 2: Pistols OR Candlestick Pistols (Mod: leg wrap pistols, SL box squats, 2 legged candlesticks)

Min 3: Strict HSPU OR Ring dips

** The goal is to pick a rep count you can sustain those reps across all 4 rounds of each exercise

WOD

For time:

50-40-30-20-10

Jumping alt lunges (total)

Ab-mat sit-ups