WOD

23.07.19

WARM UP

General & Specific

GYMNASTICS

EMOM 16’

minute 1 –  Abmat Sit Ups – max reps in 45”

minute 2 – Lateral Side Plank Rotation on Elbows – 20-30” / side

minute 3 – Seated Leg Raises – 12-15 reps + Tuck Crunch – 8-10 reps

minute 4 – rest

WOD

4 Intervals 3’ ON, 1’ OFF of:

AMRAP

3 Thruster @115/75lbs

5 C2B Pull ups or Pull Ups

WARM UP

General & Specific

GYMNASTICS

EMOM 16’

minute 1 –  Abmat Sit Ups – max reps in 45”

minute 2 – Lateral Side Plank Rotation on Elbows – 20-30” / side

minute 3 – Seated Leg Raises – 12-15 reps + Tuck Crunch – 8-10 reps

minute 4 – rest

WOD

4 Intervals 3’ ON, 1’ OFF of:

AMRAP

3 Thruster @95/65lbs

5 Pull Ups

WARM UP

General & Specific

GYMNASTICS

EMOM 12’

minute 1 –  Abmat Sit Ups – max reps in 30”

minute 2 – Lateral Side Plank Rotation on Elbows – 20” / side

minute 3 – Seated Leg Raises – 6-8 reps + Tuck Crunch – 6-8 reps

minute 4 – rest

WOD

4 Intervals 3’ ON, 1’ OFF of:

AMRAP

3 DB Thruster 

5 Jumping Pull ups 

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