WOD

5.02.18

WARM UP

General & Specific

GYMNASTICS

EMOM 10’

Odd – Parallette Push Ups – 4-10 reps

Even – Strict Chin Ups – 3-6 reps

WOD

3 rounds for max reps / calories each station of:

1’ Calories Assault Bike

1’ Wall Ball @20/14lbs

1’ Power Clean @95/65lbs

1’ Double Unders

1’ Rest

WARM UP

General & Specific

GYMNASTICS

EMOM 10’

Odd – Parallette Push Ups or Perfect Gymnastics Push Ups- 3-6 reps

Even – Strict Chin Ups – 2-4 reps

WOD

3 rounds for max reps / calories each station of:

1’ Calories Assault Bike or Rower

1’ Wall Ball @16/8lbs

1’ Power Clean @75/55lbs

1’ Double Unders or Single Unders

1’ Rest

WARM UP

General & Specific

GYMNASTICS

EMOM 10’

Odd –  Gymnastics Push Ups- 3-6 reps

Even – Ring Roes – 4-8 reps

WOD

2-3 rounds for max reps / calories each station of 30″ ON – 30″ OFF:

Calories Assault Bike or Rower

Wall Ball or KB Goblet Squat

DB Hang Power Clean

Single Unders

1’ 30″Rest

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