Gymnastic Strength

Warm up

Row 500 m

3 sets of

3 Pull Up (Slow)

10 Single Arm DB Row

Practice Wall Hand stand/Wall walk

Practice for 10-15 mins

Supersets

3 sets of

8 Chin Up

10 Upright Row

8 Pull up

10 Barbell Curl

METCON

Warm up

Row 500 m

then 2 rounds of

10 Good morning

10 Kipping

10 GHD Back extension

2 wall walk

Deadlift

5-5-3-3-1-1

Conditioning

For Time: [Adv | Int | Basic]

30 Pull ups | Banded Pull up | Ring Rows

30 Box Jumps [60/50 cm | 50/30* cm | step up]

30 HSPU | elevated HSPU | Pike Push up

*every minutes – 5 Deadlifts [100/60 kg | 70/45 kg| 50/30 kg]

 

Time cap 12 mins

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *