Wednesday, 23 June WOD

Warm up: 10 Minutes

  • 3 rounds for quality of:
    • 10 Kip Swings
    • Handstand Hold, 20 secs
    • 10 Horizontal Band Pulls- band attached to rig
    • 10 Air Squats

Spend 5 minutes focusing on warming up for wall balls

Technique/Skill: Gymnastics or Gym-nasties and Wallballs

15 minutes toward developing accuracy, consistent and efficient wall balls.

Testing Gymnastics Skills

  • Every 1 min for 20 mins, alternating between:
  • 8 Bar Muscle-ups
  • Handstand Walk, 20 m
  • 20 Toes-to-bars
  • 20 Pistols
  • Rest 1 min

3-8 Bar Muscle-ups Handstand Walk, 10-20 m 10-20 Toes-to-bars 12-20 Pistols Start the first round cautiously, don’t max out in the first 4 mins. Pace yourself based on that first round and focus on keeping the high quality of all the movements. Scaling Options: Jumping Bar Muscle-ups- so you can play on the height Gymnastics Bear Crawl Eccentric Box Pistols or Gymnastics Air Squats


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