Gymnastic Strength

Warm up

500 m row

2 sets of

1 mins Plank

10 Bent Over row

10 SDHP

Supersets 1 

3 sets of

8 Close grip chin up

8 Ring Dips

Supersets 2 

3 sets of

8 Ring Biceps curl

8 Narrow grip Bench press

Supersets 3 (optional)

3 sets of

5 Strict HSPU

10 Headbanger pull-up

METCON

Warm up

Dynamic stretching

Conditioning

“The mirror”

For time

2000 m row

200 single unders

20 Single arm KB thruster (16/12 kg)

20 Burpees

2000 m Air bike or 600 m run

20 Burpees

20 Single arm KB thruster (16/12 kg)

200 Single under

2000 m row

 

Time cap 45 mins

Posted in WOD

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