WOD

10.04.18

WARM UP

General & Specific

GYMNASTICS

Every 2x 5-6 sets perform:

A1- Bar Muscle Ups / Chest to Bar Pull Ups – 1-5 reps for quality

A2- Midline complex: 10 Hollow Rocks + 8 V-Ups + 6 Tuck Crunch

WOD

For time:

100 Double Unders

60 Wall Balls @20/14lbs

40 M / 30 W Pull Ups

WARM UP

General & Specific

GYMNASTICS

Every 2x 5-6 sets perform:

A1- Chest to Bar Pull Ups / Pull Ups – 2-6 reps for quality

A2- Midline complex: 8 Hollow Rocks +6 V-Ups +4 Tuck Crunch

WOD

For time:

100 Double Unders or 300 SU

60 Wall Balls @16/8lbs

30 M / 20 W Pull Ups

WARM UP

General & Specific

GYMNASTICS

Every 2x 5-6 sets perform:

A1- Hollow Body / Superman Swings – 6-10 reps for quality

A2- Abmat Sit Ups – 10-12 reps

WOD

For time:

100 Single Unders

25 Wall Balls or KB Goblet Squat

25 Jumping W Pull Ups

25 Wall Balls or KB Goblet Squat

25 Jumping Pull Ups

100 Single Unders

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