WOD August 12th 2020
Warm Up
2 sets :
12 Calorie Row
3 Wall Walk + 15 second hold @ top every reps
3 slow pull up + 3 secs hold at top @every reps
12 Kipping
Gymnastics Skill
For Quality , 5 Rounds:
500 M Row
4 Pull-ups
3 Toes to Bar
2 Chest to Bar Pull-up
1 Bar Muscle-up
Conditioning
“Swole Cycle”
8 rounds of :
Max reps 30 secs Strict Pull-ups
Max Reps 30 secs of Handstand Push-ups
Max reps 30 secs of Box Jump
Max Reps 30 secs of Hollow rock
*your score is your total reps
HIIT 12 August 2020
A) Warm up
300 SU
(every broken, 4 Hollow rock)
2 sets of:
8 Ring rows
8 Sit ups
8 Kipping
B) Double Down
*3 Rounds (Not for time):
50 DU/100 SU
20second L-sit Hang at Pull up bar
- 3 mins rest after –
*3 Rounds (Not for time):
400m run
15 Ring rows
- 3mins rest after –
*3 Rounds (Not for time):
50 DU/100 SU
10 Star Crunches
*3mins rest after every 3 rounds