WOD
“Team of 2”
For Time:
50x 5-Meters Shuttle Run
50 Box Jump Overs 60/50 cm
50 Kettlebell Swings 24/16 kg
50x 5-Meters Prisoner Walking Lunges
50 Box Jump Overs 60/50 cm
50 Kettlebell Swings 24/16 kg
40-30-20-10
* Score: Time
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps,
GYMNASTICS CLASS
STRENGTH
5 EMOM
8 Barbell Pendlay Row
METCON For Time (Time Cap: 28 min.)
30 Handstand Push Ups
40 Wide Pull Ups or 50 Australian Wide Pull Ups
60 V-Ups or 80 Sit Ups
40 Burpees or 60 Up-Down
50 Chin Ups or 60 Australian Chin Ups
60 Air Squats
50 Push Ups or 80 Knee Push Ups
100 Crunch
Accessory 2-3 Sets
8 Dragon Flags
20 KB Halo
12 KB American Swings
12 Barbell Biceps Curl