Wednesday, October 4th WOD


Warm up: 100 Singles followed by 50 Singles on each leg

Finish with David Durant Gymnastics warmup
 

LV. A Gymnastics Benchmark (inspired by

Coach Brian)

For time

-20 Strict Pull ups

-20 Tight arch to hollow

-20 Kipping Pull ups

-20 Kipping Chest to bar Pull ups

-20 Bar Muscle ups

 

LV. B Gymnastics Benchmark

For time

-20 Strict Pull ups

-20 Tight arch to hollow

-20 Kipping Pull ups

-20 Kipping Chest to bar Pull ups

-20 Matador dips

 

Conditioning WOD:  Mixed tabata of:

-DU’s

-Push ups

-GHD Sit ups

 

Tabata will be done in a 1,2,3 order. Meaning DU’s for :20 (:10 sec transition), Push Ups  (:10 sec transition), GHD Sit Ups (:10 sec transition)

 

9:00 total minutes (will put athlete at each skill 6 times)

 

Post:  Banded arm stretches

Categories: WOD

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