Saturday, October 27, 2018

GYMNASTICS

“Gliding Bar Muscle Ups”

A) Plate Arch to L-sit Drill 1 X 10

B) Glide Toe to Bar Drill 1 X 12

C) Glide to Kip Up Bar MU 1 X 12

D1) Banded Lat Pull Downs 10 X 3
D2) Tricep Extensions 10/side X 3
D3) Strict Pull Ups Max X 3

MAIN WOD

In partners:
AMRAP 10 mins
30 Overhead Squat 75/55
20 Alt front lunge 75/55
10 Push Press 75/55
** If bar touches floor: 15 bike cals each

5 min rest

AMRAP 10 mins
25 Synchro Wall balls
15 Synchro bar facing burpees
5 Synchro toes to bar

 

COMP WOD

In partners:
AMRAP 10 mins
30 Overhead Squat 95/55
20 Alt front lunge 95/55
10 Push Press 95/55
** If bar touches floor: 15 bike cals each

5 min rest

AMRAP 10 mins
25 Synchro Wall balls
15 Synchro bar facing burpees
5 Synchro Bar MU