Tag

Gymnastics

STRENGTH: OH Squat – 5 x 2 WOD:5 Rounds 15 GHD sit ups 5/3 Ring Muscle Ups

SKILL: kip swing, kipping pull ups WOD: 6 Rounds 100m DB Farmer Carry @ 50/35 50 ft DB Front Rack Lunge 15 Pull ups

STRENGTH: Bench Press 5 x 5 WOD: 4 Rounds 400m Run 40 Double under’s 20 Hollow Rock

STRENGTH: Deadlift 2 @ 95% then 3×3 @ 70% WOD: EMOM x 9 A) 15/10 Calorie Row B) 8 Ring Rows C) 6 Pistols

SKILL: Sled Push Relay WOD: 4 Rounds 10sec Hollow Hold 10sec Hollow Rock 10 V-ups -Rest 30 sec- Rounds are unbroken Accumulate 60sec ARch Hold...

STRENGTH: Front Squat 5 x 2 @ 70% WOD: 3 Rounds 30 Double under’s 20 OH Lunges @ 45/25 5 Core Complex

STRENGTH: Back Squat 5 x 5 WOD: 21-15-9 Cal Assault Bike T2B H/R Push up

STRENGTH: 10 min EMOM + Squat Clean + 1 Push Jerk + 1 Split Jerk WOD: 4 Rounds 60 Double under’s 15 K2E 15 foot...

STRENGTH: Bench Press 5 x 5 WOD: 10 min EMOM odd: 5 strict pull ups or 3 muscle ups even: 2 strict HSPU

SKILL: Core Complex x 10 WOD: Teams of 3 – 18 minutes for Max Calories P1 – static farmer hold P2 – static HS hold...