Tag

Gymnastics

SKILL: Kip Swing – Kipping Pull up WOD: 5 Rounds 5 Thrusters – HAP 10 Burpees -REST- 3 min AMRAP pull ups

SKILL: Atlas Stone Technique WOD: EMOM x 30 A) 5 HSPU B) 10 Alt Pistols C) 2 Stone to Shoulder

LIFT: Bench Press – 3 x 5 WOD: 3 Rounds 10 Pull ups 15 V ups 20 Burpees

SKILL: Tire Flips WOD: AMRAP in 15 5 Cleans @ 155/115 10 T2B 15 Cal Row

SKILL: Rope Climbs – 2 min max effort WOD: 5-10-15-20-25 sit ups mountain climbers / leg slingshots @ 16/12 kg Ball slams @ 20/15

SKILL: T2B Progressions – 3 x Max Effort WOD: 10 Calorie Assault Bike 5-4-3-2-1 Manmakers @ 40/30

SKILL: Handstand Technique WOD: 3 Rounds 21 Cal Row 7 HSPU 3 Rope Climbs

LIFT: 10 min EMOM: 1 snatch pull + 1 squat snatch @ 90% 1RM WOD: AMRAP in 9 5 HSPU 10 KB Snatch @ 24/16...

SKILL: Ring Dips – 3 x Max Effort WOD: 5 Rounds 15 Wall Ball @ 20/14 15 Pullups Rest 60 sec between rounds

SKILL: Muscle Up Skill Work – 10 min practice WOD: 10 Rounds 10 KB Swing to Goblet Squat @ 24/16 kg 5 Broad Jumps