Saturday, December 1, 2018

GYMNASTICS

“Toes to Bar”

Strict Toes to Bar (Assisted if needed) 1-3 X 5

Toes to Kettlebell (work on tucking knees into chest then moving to KB) 10 X 3

Kipping Toes to Bar Max X 3

Hanging around the worlds 3-5/side X 4

Lowering to L-Sit and back up (assisted) 1-3 X 3

 

MAIN WOD

In 2 or 3 teams of 2-4
AMRAP in 6 mins
Double unders

Rest 2 mins

AMRAP in 6 mins
5 Synchro Burpees
5 Synchro Wall balls

Rest 2 mins

AMRAP in 6 mins
10 Toes to bar
12 Clean and Jerks 135/95
14 Toes to bar
16 Clean and Jerks
18 Toes to bar
20 Clean and Jerks
22 Toes to bar
24 Clean and Jerks
etc.

Rest 2 mins

AMRAP in 6 mins
Bike cals