Protected: WOD/Blog

GYMNASTICS:

4 min Pull Up Tabata:

20 seconds on / 10 seconds off – Strict Pull Ups/Band assisted Pull Ups

(alternate between overhand and underhand grip)

Straight into:

4 min Push Up Tabata:

20 seconds on / 10 seconds off – Push Ups

 

WOD:

18 min AMRAP

12 Deadlifts 80/55

6 Power Cleans 80/55

6 Front Squats 80/55

Conditioning:

 

3 rounds of:

In 1:30 min run 200m then max situps for remaining time

REST 2min between rounds

Score = total situps

 

WOD:

 

6min amrap

8 DB Goblet Squats 22.5/15

8 DB S2OH

 

3min rest

 

5min amrap

7 KB Goblet Squats

7 KB swings 24/16

 

3min rest

 

4min amrap

6 DB Lunges

6 Burpee over DB