WOD

06.09.18

WARM UP

General & Specific

GYMNASTICS STRENGTH

Every 3’ x 4-5 sets perform:

-Strict Handstand Push Ups or Wall Climbs – 2-6 quality reps

-Gymnastics Push Ups – 4-12 quality reps

-Ring Dip or Bench/Box Dip – 4-8 quality reps

WOD

3 rounds of:

400mt Run

25 DB Front Squat @45/25lbs

20 M / 15 W Ring Dip or DB Push Ups

(CAP 20’)

WARM UP

General & Specific

GYMNASTICS STRENGTH

Every 3’ x 4-5 sets perform:

-Handstand Push Ups or Wall Climbs – 2-6 quality reps

-Gymnastics Push Ups – 4-12 quality reps

-Ring Dip or Bench/Box Dip – 4-8 quality reps

WOD

3 rounds of:

400mt Run

25 DB Front Squat @30/20lbs

15 M / 10 W Ring Dip or DB Push Ups

(CAP 20’)

WARM UP

General & Specific

GYMNASTICS STRENGTH

Every 3’ x 4-5 sets perform:

-Wall Climbs – 2-3 quality reps

-Gymnastics Push Ups – 4-8 quality reps

-Bench/Box Dip – 4-6 quality reps

WOD

3 rounds of:

300mt Run

20 DB Front Squat

15 M / 10 W Push Ups

(CAP 20’)

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