WOD

30.11.18

Tomorrow & Sunday we will be CLOSED for L2 Course,

See You on Monday! =)

 

WARM UP

General & Specific

GYMNASTICS CONDITIONING

4 Intervals 2’ON, 2’OFF:

15 M / 12 W Calories Row or 12 M / 8 W Calories Assault Bike

+

max reps Strict Toes to Bar

WOD

2 rounds of:

5 M / 3 W Ring/Bar Muscle Ups or 10 M Chest to Bar / 10 W Kipping Pull Ups

20 Push Press @95/65lbs

5 M / 3 W Ring/Bar Muscle Ups or 10 M Chest to Bar / 10 W Kipping Pull Ups

10 Hang Power Snatch @95/65lbs

Tomorrow & Sunday we will be CLOSED for L2 Course,

See You on Monday! =)

WARM UP

General & Specific

GYMNASTICS CONDITIONING

4 Intervals 2’ON, 2’OFF:

15 M / 12 W Calories Row or 12 M / 8 W Calories Assault Bike

+

max reps Strict Knee to Chest

WOD

2 rounds of:

10 M /7  W Kipping Pull Ups

20 Push Press @75/55lbs

10 M /7  W Kipping Pull Ups

10 Hang Power Snatch @75/55lbs

Tomorrow & Sunday we will be CLOSED for L2 Course,

See You on Monday! =)

WARM UP

General & Specific

GYMNASTICS CONDITIONING

4 Intervals 2’ON, 2’OFF:

60″ on Row or Bike @increasing pace

+

max reps Strict Knee Raises

WOD

2 rounds of:

15 Jumping Pull Ups

20 DB Push Press

10 M /7  W Kipping Pull Ups

15 Jumping Pull Ups

20 Alternating Arm DB Snatch

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