Strict Gymnastics

For Quality

0:00-5:00

3 Strict Handstand Push-ups

:15 Second Alternating Single leg L-Sit

 

5:00-10:00

3 Deadstop Handstand Push-ups

6 Toes to Bar

 

10:00-15:00

3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)

:15 Seconds Handstand Floater Practice or handstand shoulder taps

 

“Rokan Birthday”

 

AMRAP in 17 Mins

*2 Burpees Lateral over Bar EMOM

 

17 Thrusters (40/25 kg)

17 Pull up

17 Front Squat (40/25 kg)

17 Sumo deadlift High Pull (40/25 kg)

17 Push Press (40/25 kg)

17 Toes to Bar 

17 Alt. DB Snatches (22.5 kg/15 kg)

17 Overhead Squat  (40/25 kg)

17 Sumo deadlift high pull (40/25 kg) (40/25 kg

 

In remaining time Max Distance of Rowing

Posted in WOD

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