Gymnastics
Take 10-15 min to practice one of the following:
Crossovers
Bar Muscle Ups
Handstand Walks
* Coaching videos with scaling options are provided in the coach notes.
WOD
"The Phantom Menace"
10:00 AMRAP
5 Bar Muscle Ups
25 Crossover Singles
50ft Kettlebell Walking Lunge 55#/35#
-Rest 5:00-
10:00 AMRAP
60 Single Unders
15ft Handstand Walk
15 Kettlebell Swings 55#/35#
15ft Handstand Walk
*Every 5ft = 1 Rep (lunge/Handstand Walk)
**Score is total reps of both AMRAPs
WOD
"Mr. Wizards World"
Teams of 4 For Time:
5 sets (each)
15/12 Calorie Air Bike)
10 Back Squats 185#/125#
- The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!! -
Gymnastics
Take 10-15 min to practice Handstand Push-ups and work on efficiency.
WOD
"Between the Lions"
Every 4:00 (4 sets)
10 Hang Power Cleans 155#/105#
15 Strict Handstand Push-Ups
10 Hang Power Cleans 155#/105#
*Score is slowest set
Strength
Deadlifts:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Out of the Box"
Teams of 2 For Time:
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
*Break up however you see fit.
