WOD 28.09.2017

PERFORMANCE

GYMNASTICS

EMOM10

Alternating minutes between;

Min1:

4 Kipping Swings + 4 Kipping Pullups + 2 Toes to Bar

Min2:

2x (15 sec Hollow Rock Hold + 15 Sec Superman Hold)

 

CONDITIONING

For time:

 

Cash in: 100 Double Unders

 

21 Pullups

42 Goblet Box Step Overs 35/25

15 Pullups

30 Goblet Box Step Overs 35/25

9 Pullups

18 Goblet Box Step Overs 35/25

FITNESS

STRENGTH

Complete the following:

100 Anchored Weighted Situps

*EMOM 15sec of Hollow Rock Hold




 

CONDITIONING

For time:

 

Cash in: 100 Jumping Jacks

 

15 Banded Strict Pullups

60 Jumping Squats

10 Banded Strict Pullups

40 Jumping Squats

 5 Banded Strict Pullups

20 Jumping Squats

 

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