Skill:
WOD Gymnastics
WOD:
For time:
3 rounds of:
10 Handstand Push-ups
20 Toes-to-bars
— then —
2 rounds of:
10 Strict Handstand Push-ups
5 Rope Climbs, 15 ft
— then —
1 round of:
10 Chest-to-Wall Handstand Push-ups
20 Muscle-ups
Time cap: 15 mins
Post times or reps completed to beyond the whiteboard.
Midline:
But in/cash out:
100 hollow rocks
WOD:
3 rounds for time of:
50 Wall Balls, 20/14 lbs, 10/9 ft
50 Lateral Burpee Box Jump Overs, 24/20 in
Time cap: 20 mins
Stencth:
Power snatch, 3-3-3-3-3
WOD:
4 rounds, 1 min per station, for max reps of:
Snatch, 135/85 lbs
Row Calorie
Dumbbell Box Step-up, 50/35 lbs, 20 in
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Post loads and reps to beyond the whiteboard.
