WOD
Complete as many reps as possible following the interval of:
2 minutes of work,
2-minute rest
2 minutes of work,
2-minute rest
2 minutes of work,
2-minute rest
2 minutes of work
2-minutes rest
Rounds 1 and 2
15 toes-to-bars
15 overhead squats 40/25 kg (S1: 30/20 kg – S2: 20/15 kg)
Max-calorie ergo
Rounds 3 and 4
15-calorie ergo
15 overhead squats 40/25 kg
Max bar muscle-ups (Scale to a variation of pull ups)
*Score is total calories and muscle ups.
Accessory
Take 10 minutes to review and practice form and efficiency in whichever gymnastic movement you’re planning to perform today:
Pro Level: Bar Muscle-Ups
Advanced Level: Chest to Bar Pull-ups
Intermediate/Novice Level: Kipping/Butterfly Pull-ups
Rookie Level: practice Kip Swings and learn how to build strength towards a strict pull-up
Core
6 EMOM:
1. 30-45sec Side Plank (R)
2. 30-45sec Side Plank (L)
GYMNASTICS CLASS
STRENGTH
3 Min. Max. Bench Press + Max. DB Z Press
rest 1.30 min.
3 Min. Max. Front Squats + Max. Alt. Lunges
rest 1.30 min.
3 Min. Max Barbell Row + Max. Narrow Pull Ups
Teams of 3
20 AMRAP
Partner 1-2:
14 Chin Ups
20 Alt. Reverse Lunges
16 V-Ups
20 Alt. Single Leg Box Squats
14 Russian Push Ups
Partner 3:
Dual DB/KB Front Rack Hold