Saturday, December 22, 2018

GYMNASTICS

Butterfly Pull Ups
A) Hollow/Arch tempo beat swings 3 X 6

B) Kipping Pull ups (2 sec pause a top of pull up, then move feet from hollow to arch when chin is still overtop of bar) 1-2 X 10

C) Butterfly Pull Up Box Drill 3-5 X 8

D) Butterfly Pull Ups Attempts max X 3

D1) Banded Hollow Lat Pull Down 10 X 3
D2) DB Bicep Curls 10/side X 3
D3) V-Ups 10 X 3

 

MAIN WOD

Hangover WOD
In partners:
5 rounds

In 3 mins:
500/450m row

In 3 mins:
9,6,3
Thruster 65/45
Toes to bar

 

COMP WOD

Hangover WOD
In partners:
5 rounds

In 3 mins:
650/500m Row

In 3 mins:
12,9,6
Thruster 75/55
Toes to bar