WOD

02.10.17

WARMUP

General & Specific

GYMNASTICS

EMOM 16’

minute 1 – Strict Ring Dip tempo 2020 – 6-8 reps or Pike Push Ups

minute 2 – Pistols Bottom Position Hold – 15”+15” or Squat Bottom Position Hold – 20-30”

minute 3 – Weighted Plank- 1’

minute 4 – rest

WOD

6 Rounds of:

12 Back Rack Alternating Leg Lunges @135/95lbs

15 Lateral Barbell Burpees

 

WARMUP

General & Specific

GYMNASTICS

EMOM 16’

minute 1 – Parallette Push Ups 2020 – 6-8 reps or Pike Push Ups

minute 2 – Pistols Bottom Position Hold – 15”+15” or Squat Bottom Position Hold – 20-30”

minute 3 – Weighted Plank- 1’

minute 4 – rest

WOD

6 Rounds of:

12 Back Rack Alternating Leg Lunges @115/75lbs

15 Lateral Barbell Burpees

WARMUP

General & Specific

GYMNASTICS

EMOM 12’

minute 1 – Perfect Gym Push Ups 6-8 reps

minute 2 – Squat Bottom Position Hold – 20-30”

minute 3 – Plank- 1’

minute 4 – rest

WOD

4-5 Rounds of:

12 Alternating Leg Lunges

15 Burpees

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