W.O.D.:
Strength: 4 sets: every 2:30min.
10-12 Bench Press %70
10-12 BB Bent over Rows %65
Metcon: Team of 2: For Time
60 Single DB Devil’s Press (22/15kg)
120 cal Ergo
200 Wall Balls (9/6kg)
Acc.Work: 2-3 sets:
- Bench Dips 12-15
- Single Arm DB Upr.Rows 12 +12
Gymnastics Class
12 EMOM
30 Sec. Straight Leg Band Pull to Toes
30 Sec. Handstand Shoulder Tap
30 Sec. Negative Pull Up
30 Sec. Plate Overhead Hold
Teams of 2
For Time: Cap 25 Min.
Buy In:
150 Double Under or 300 Single Under
-Then-
80 Handstand Push Up
130 Pull Up (1 Muscle Up = 5 Pull Up)
100 Air Squat
100 Superman
130 Diamond Push Up
80 Toes to Bar
Cash Out:
60 Burpee
