WOD

07.05.18

WARM UP

General & Specific

GYMNASTICS STRENGTH

12EMOM

min1- Strict Pull Ups – 3-6 reps

min2- Push Ups on Parallette tempo 2020 – 8-12 reps

min3- Alternating Leg Dead Bug – 8/10 reps each side

WOD 

10AMRAP of:

10 PVC Pipe Abmat Sit Ups

15 Wall Ball @20/14lbs

20 Alternating Arm KB Russian Swing @32/24kg

WARM UP

General & Specific

GYMNASTICS STRENGTH

12EMOM

min1- Strict Chin Ups – 3-6 reps

min2- Push Ups on Parallette tempo 2020 – 8-12 reps

min3- Alternating Leg Dead Bug – 8/10 reps each side

WOD 

10AMRAP of:

10 PVC Pipe Abmat Sit Ups

15 Wall Ball 16/8lbs

20 Alternating Arm KB Russian Swing @24/16kg

WARM UP

General & Specific

GYMNASTICS STRENGTH

12EMOM

min1- Ring Rows tempo 2020 – 8-10 reps

min2- Push Ups tempo 2020 – 8-12 reps

min3- Alternating Leg Dead Bug – 8/10 reps each side

WOD 

10AMRAP of:

10 Abmat Sit Ups

15 Wall Ball

20 KB Russian Swing

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