Gymnastic Strength

Warm up

2 rounds of

20 mountain climber

5 Burpees

EMOM 6 mins

20* Air Squat

*can be scaled to 16 or 12 reps

Supersets 1

4 sets of

10 Weighted lying leg raise

8 Bench Press

Supersets 2

4 sets of

10 Kettlebell/ Dumbell Windmill (5 each side)

8 Narrow grip Bench Press

METCON

Warm up

 

SIngle under 3 mins

*if broken 2 burpees

Then 2 rounds of

8 wall ball

4 inch worm

8 Push up w/ 3 sec pause at bottom

4 EB bear complex

Back Squat

10-8-6-4-2

On the 3:00 x 5 Sets:

Set 1: 10 Reps at 73%

Set 2: 8 Reps at 78%

Set 3: 6 Reps  at 83%

Set 4: 4 Reps at 88%

Set 5: 2 Reps at 92%

 

Conditioning

3 rounds for time  [Adv | Int | Basic]

5 Wallwalk | scaled wall walk | 30 Mountain climber

20 Alt. DB Squat Snatch  [22.5kg/15 kg | 15/10 kg| Goblet Squat]

40 Double unders | 80 Single unders | 40 Jumping jack

 

Time cap 16 mins

Posted in WOD

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