WOD

09.07.19

WARM UP

General & Specific

GYMNASTICS SKILLS

Rope Climb – review and practice for 12-15

WOD

For time:

500m Row – –  20 M / 15 W Calories Assault Bike

60” Accumulated L Sit Hold Hang From Bar

30 Wall Ball @20/14lbs

15 Strict Pull Ups

500m Row –  20 M / 15 W Calories Assault Bike

120” Accumulated Plank Hold on Elbow

30 Wall Ball @20/14lbs

15 Strict Pull Ups

WARM UP

General & Specific

GYMNASTICS SKILLS

Rope Climb – review and practice for 12-15

WOD

For time:

500m Row –  20 M / 15 W Calories Assault Bike

60” Accumulated L Sit Hold Hang From Bar

30 Wall Ball @16/8lbs

15 Strict Chin Ups M / 10 W

500m Row –  20 M / 15 W Calories Assault Bike

120” Accumulated Plank Hold on Elbow

30 Wall Ball @16/8lbs

15 Strict Chin Ups M / 10 W

WARM UP

General & Specific

GYMNASTICS SKILLS

Rope Climb – review and practice for 12-15’ OR Pull Strength Movements

WOD

For time:

500m Row –  20 M / 15 W Calories Assault Bike

30” Accumulated Tuck  Hold Hang From Bar

20 Wall Ball 

15 Jumping Pull Ups

500m Row –  20 M / 15 W Calories Assault Bike

60” Accumulated Plank Hold on Elbow

20 Wall Ball @20/14lbs

15 Jumping Pull Ups

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