WOD

05.07.19

WARM UP

General & Specific

GYMNASTICS SKILLS

Ring Muscle Ups – review and practice as a warm up for the workout for 10’ with 1-2 quality reps for 5-6 sets

WOD

20’ AMRAP of:

5 M / 3 W Ring Muscle Ups or 10 M / 5 W Strict Pull Ups

10 Burpees

15 Abmat Sit Ups

20 M / 15 W Calories Assault Bike

WARM UP

General & Specific

GYMNASTICS SKILLS

Ring Muscle Ups – review and practice as a warm up for the workout for 10’ with 1-2 quality reps for 5-6 sets

WOD

20’ AMRAP of:

3 M / 1 W Ring Muscle Ups or 7 M / 3 W Strict Pull Ups

10 Burpees

15 Abmat Sit Ups

20 M / 15 W Calories Assault Bike

WARM UP

General & Specific

GYMNASTICS SKILLS

Kipping Pull Ups – review and practice as a warm up for the workout for 10’ with Hollow body /superman position practice

WOD

15-20’ AMRAP of:

 10 M / 5 W Jumping Pull Ups

5 Burpees

10 Abmat Sit Ups

15 M / 10 W Calories Assault Bike

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