WOD
Teams of 2 For Time:
50 Synchro V-Ups
-into-
5 Rounds
Partner 1:
300/250m Ergo
Partner 2:
30-Meters Dumbbell Walking Lunge (2x 22.5/15 kg)
*Switch when both are completed
-into-
50 Synchro V-Ups
Strength
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
GYMNASTICS CLASS
Isometric Work
12 EMOM
20 Sec. DB Isometric Seal Row
40 Sec. Quadruped Plank
20 Sec. Chin Up Hold
15 Sec. Barbell Overcoming Isometric Split Squat (Each)
Teams of 2
2×8 AMRAP
IGYG-1
6 Chin Ups
6 Wide Push Ups
6 Toes to Bar
rest 1 min.
IGYG-2
6 Australian Archer Pull Ups
6 Hindu Push Ups
6 Hollow Rocks
Accessory 2-3 Sets
8-10 Feet Elevated Ring Row
12 Barbell Reverse Biceps Curl
12 Standing Banded Lat Pull Down