Gymnastic Strength

Warm up

400 m run

2 sets of

5 Box Jump

5 Burpees

5 Pike Push up

 

Shuttle Run

EMOM 12 mins

Mins 1 : 6 shuttle (sprint)

Mins 2 : rest

 

Supersets

4 sets of

10 Overhead KB/Plate sit up 

8 Incline Bench Press

6 Burpees box Jump

 

METCON

Warm up

500 m row

then 2 rounds of

6 Wall balls

6 EB Push Press

10 Kipping

10 V-sit up

Push Press

3-3-3-3-3

*building weight

Conditioning

3 Rounds:[Adv | Int | Basic]

10 Alt. DB Snatch (22.5/15 kg) | (17.5/10 kg) | (12.5/7.5 kg)

10 Toes to Bar | GHD Sit up | Hanging leg raise

10 Wallballs (9/7 kg) | 7/5 kg | medball thruster

 

Time cap 10 mins

Posted in WOD

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