WOD

10.01.18

WARM UP

General & Specific

GYMNASTICS

EMOM 10’

Odd – Pistols – 3-5 quality reps / leg

Even – Strict “L” Pull Ups – 2-4 reps

WOD

5 Rounds of:

30 Abmat Sit Ups

20 KB Goblet Squat @24/16Kg

10 Deadlift @205/145lbs

WARM UP

General & Specific

GYMNASTICS

EMOM 10’

Odd – Assisted Pistols or KB Front Rack Backward Lunges- 3-5 quality reps / leg

Even – Strict Pull Ups – 2-4 reps

WOD

5 Rounds of:

30 Abmat Sit Ups

20 KB Goblet Squat @16/12Kg

10 Deadlift @175/125lbs

WARM UP

General & Specific

GYMNASTICS

EMOM 10’

Odd – KB Front Rack Backward Lunges- 5-7 quality reps / leg

Even – Ring Rows – 6-8 reps

WOD

4-5 Rounds of:

15 Abmat Sit Ups

15 KB Goblet Squat

15 KB Deadlift

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