Tag

Gymnastics

STRENGTH: Bench Press 5 x 3 WOD: 10 Double unders – 1 Muscle up 20 Double unders – 2 Muscle up 30 Double unders –...

SKILL: 60 sec Max Calorie Assault Bike WOD: 33 Deadlift @ 115/85 33 Box Jump @ 24/20 66 KB Swings @ 24/16kg 33 K2E 66...

STRENGTH: Back Squat 6 x 3 WOD: 6 Rounds 2 Wall Walks 10 Tuck Jumps 20 OH Lunges @ 45/25

STRENGTH: Bench Press 5 x 3 WOD: 2 Rounds 50 foot HS walk / Inchworm drag 25 Burpees

STRENGTH: Press 5 x 3 WOD: AMRAP in 10 15/10 Cal Assault Bike 10 C2B Pull ups 5 HSPU

SKILL: Seated sled pull WOD: 5 Rounds 30 Calorie Row 20 K2E 10 Pendlay Row @ 115/85 -25 min Cap-

STRENGTH: Deadlift – 5 x 5 WOD: 4 Rounds 50 Double under’s 25 Hollow Rocks

STRENGTH: OH Squat – 5 x 3 WOD: 2 Rounds 10 Pull ups 10 Ring dips 10 T2B 30 MB Cleans @ 20/14

SKILL: Muscle up transitions & progressions WOD: 5 Rounds 3 sec False grip Pull to sternum 3 sec hold 3 sec transition 3 sec dip...

WOD: 12 DAYS of CHRISTMAS 1 Muscle Up 2 HSPU 3 T2B 4 Pistols 5 Ring Rows 6 Goblet Squat @ 24/16kg 7 Ball slam...