WOD 20.09.2017

PERFORMANCE

 

GYMNASTICS

4 Sets for quality:

15sec Hollow Rock Hold

15sec REST

15sec Superman Hold

15sec REST

 

Followed by..

 

EMOM6@90sec

3 Kipping Swings + 3 Kipping Pullups + 3 T2B


 

CONDITIONING

For time:

30 Pullups

150 Double Unders

20 Pullups

100 Double Unders

10 Pullups

50 Double Unders

 

CAP20

FITNESS

 

STRENGTH

4 Sets for quality:

15sec Hollow Rock Hold

15sec REST

15sec Elbow Plank Hold

15sec REST

 

Followed by…

 

EMOM6@90sec

5 Banded Pullups

5 KB Halos Each side (25/15)

 

CONDITIONING

For time:

30 Calorie Row

300 Rope Jumps

20 Calorie Row

200 Rope Jumps

10 Calorie Row

100 Rope Jumps

 

CAP20

 

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