WOD

27.11.17

WARM UP

General & Specific

GYMNASTICS

Bar Muscle Ups Review and practice for 12in EMOM style with 1-3 reps for quality – Try to add 1 rep more than 31/10

WOD

15’ AMRAP of:

3 Power Snatch @135/95lbs

5 Strict Handstand Push Ups

7 Knees to Elbows

9 Box Jump @30”/24”

WARM UP

General & Specific

GYMNASTICS

Kipping Pull Ups Review and practice for 12’ in EMOM style with 1-3 reps for quality – Try to add 1 rep more than 31/10

WOD

15’ AMRAP of:

3 Power Snatch @115/75lbs

5 Kipping Handstand Push Ups or 3 Wall Climb

7 Knees to Elbows

9 Box Jump @24”/20”

WARM UP

General & Specific

GYMNASTICS

EMOM 10-12′

20″ Hollow / Superman Swing from the bar

40″ rest

WOD

15’ AMRAP of:

6 Alt Arm DB Snatch

8 Push Ups h/off

10 Knees Raises or Absit Ups

12 Box Step Ups

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