26.11.18

WOD
Gymnastics Conditioning (Time)
5 Rounds For Time:
*1 Full Round Should Be Unbroken

5 Strict Pull Ups
5 Chest To Bar
5 Muscle Ups

*Muscle Ups Decreases by 1 Rep Each Round

Sc1:
7 Rounds
5 Strict Pull Ups
5 Chest To Bar

Sc2:
7 Rounds
5 Tempo Pull Ups 5s3s
5 Strict Pull Ups

Sc3:
7 Rounds
*With Assistant Bands Lateral in the Rig
5 Tempo Pull Ups 5s3s
5 Strict Pull Ups

*Aim for 5s3s in the Tempo, If you can’t hold for that long > Do your best

Real Push Press (Time)
For Time / Time Cap 15 min
21 Push Press 50/30
15 Push Press 60/40
9 Push Press 70/50
15 Push Press 60/40
21 Push Press 50/30

Sc1: -10 kg
Sc2: -15 kg
Sc3: -20 kg

1st Weight – Very Light. 30+ Reps When Fresh
2nd Weight – Moderate. 21+ Reps When Fresh
3rd Weight – Moderately Heavy. 9 Reps When Fresh.

Real Push Press. NO PUSH JERKS.

FIT

WOD WARM UP

CategoryWOD