Tuesday, 23 February WOD

Warm up:

  • 2 Rounds: 
    • 8 PVC Pass Throughs 
    • 12 Scapular Push Ups 
  • Then (until time expires): 
    • 8 Band Pull Apart 
    • 10 Inch Worms with Push Up 
    • 10 second Handstand Hold / 3 Handstand Kick Ups / 8 Shoulder Taps in Handstand Hold

Strength/Skill:    Gymnastics Strict:

  • Part 1 Every 1 min for 6 mins, alternating between: 
    • 30 Double Unders 
    • 3 Strict Chest-to-bar Pull-ups
  • Part II Every 1 min for 6 mins, alternating between: 
    • Freestanding Handstand Practice 
    • 30 secs Chin Over Bar Hold, 10 secs
  • Part III Deficit Push-up, pick depth: 
    • 3×12 Rest as needed between sets.
    • Hands on plates or dumbbells.

Metcon:          Every 5:00 Minutes x 4 Rounds

  • 200 M x Run
  • 10 x Overhead Barbell Lunges                  (95# / 65#)
  • 10 x Toes to Bar       (may do GHD instead)
  • Rest the remaining time

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