Tuesday, 24 March WOD

Warm Up: Coaches Choice 10-12 minutes

Gymnastics Skill:

As many reps as possible in 5 mins of:

  • 2 Strict Handstand Push-ups
  • 2 Row Calories
  • 4 Strict Handstand Push-ups
  • 4 Row Calories
  • 6 Strict Handstand Push-ups
  • 6 Row Calories
  • … Continue adding 2 reps each round to each movement until time expires.

Then

As many reps as possible in 5 mins of:

  • 2 Deficit Handstand Push-ups, 4/3 in
  • 2 Row Calories
  • 4 Deficit Handstand Push-ups, 4/3 in
  • 4 Row Calories
  • 6 Deficit Handstand Push-ups, 4/3 in
  • 6 Row Calories
  • … Continue adding 2 reps each round to each movement until time expires.

Strength METCON: Power Snatch Focus

Every 3 mins for 18 mins do:

  • 15/12 Air Assault Bike Cals
  • 30 Double Unders
  • 3 Power Snatches, pick load (advanced athletes increase weight after each set)

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