Accessory
Gymnastics: Handstand Push-ups
Every 90 seconds for 5 rounds (7:30 total)
Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box
Level 2: Buy in of 7 burpees and then one set of Max unbroken box handstand push-ups
Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups
** After completing each max set, rest for the remainder of the 90 seconds.
WOD
For Time:
2 Rounds
12 DB Strict Shoulder Press (2x 22.5/15 kg)
14 Sit Ups
-@5:00-
24 DB Strict Shoulder Press
28 Sit Ups
-@10:00-
28 Sit Ups
24 DB Strict Shoulder Press
-@15:00-
2 Rounds
14 Sit Ups
12 DB Strict Shoulder Press
*Score is total time of all rounds
Acc:
3 Sets
12 DB Lateral Raise (rpe 8)
12 DB Bicep Curls (rpe 8)
:30-1:00 Plank
*No rest btw sets. Just move fluidly from one exercise to another.
GYMNASTICS CLASS
Strength
5 Sets 8 Reps
Tempo Overhead Press (31X1 Tempo)
Teams of 3
20 AMRAP
Partner 1:
30 Chin Up
20 Sync. Sit Up
30 Wide Push Up
20 Sync. Air Squat
30 Narrow Pull Up
20 Sync. Tuck Up
30 Narrow Push Up
20 Sync. V-Up
Partner 2:
KB Front Rack Hold
Partner 3:
Rest