12 Aug 2022

 

Gymnastic Strength

Warm up

2 mins single unders

2 rounds of

8 Air Squat

4 Inch worm

EMOM 12 mins

Odd mins : 6-9 Burpees + 10-14 Box Step up

Even mins : rest

Supersets 

4 Sets of

4 Pull up (weighted)

6 Push Press

8 Upright Row

 

METCON

Warm up

 

400 m run

 2 rounds of

3 Pausing Overhead Squat

3 Wall walk

6 Wall ball

6 KB swing

Overhead Squat

EMOM 10 mins

2 Overhead Squat at 70-75% of RM

 

Conditioning

50 KB Swing* [24/16 kg | 16/12 kg | 12/8 kg ]

50 Wallball* (10/8 kg) | (8/6 kg) | Medball thruster

 

*every time you break (not fluidly moving), run 200 m or 6 laps run

Posted in WOD

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