WOD

Wednesday, September 5th

09/05/2018

 

Warmup:

 

3x through:

 

  • :30 Handstand Hold
  • :30 Plank Left
  • :30 Wall Sit
  • :30 Plank Right

 

-then-

 

800m Run

 

Skill:

 

'Gymnasty'

 

I) 4 Rounds For QUALITY:

 

  • 25 Hollow Rocks
  • 5 Pushup + Shoot Through + 5 Dip + Shoot Through

 

**Yes you should try and move through this at a brisk to very brisk pace!

 

II) Accumulate 2:00 - 4:00 of an L-Sit - you may use:

 

  • Parallettes/Rings/Rig

 

WOD:

 

With a 20:00 running clock complete the following:

 

4 Rounds For Time:

 

  • 25 KBS (24/16)
  • 25 Goblet Squats (24/16)

 

In the remaining time perform:

 

1RM Thruster from the rack!