Thursday 12th January 2023

A. Gymnastics day

Option 1 (Pull ups/CTB/toes to bar):

5 rounds not for time:

  • 10 perfect kip swings
  • 5-10 GHD sit ups / Straight leg sit-ups / ab mat sit-ups
  • 15 banded wide-grip strict chest to bar pull ups
  • 5 weighted strict pull ups (unweighted if needed or use a band)
  • 5 kipping pull ups (add a band if needed)
  • +5 butterfly pull ups (extra for advanced athletes only)

 

Option 2 (handstand push ups/muscle ups):

5 rounds not for time:

  • 30 sec wall facing HS hold
  • 20 sec ring support hold
  • 20 sec bottom of the dip hold
  • 3 slow muscle up negatives (don’t use your feet or use them as little as possible)
  • 10 kip swings on the rings (focus on tension in body, arms and straps)

 

B. Partner WOD

10 min AMRAP

Partner 1 – 1 min Max cals Row or Bike

Partner 2 – 1 min Max Wall Balls (7/9)

 

At end of each minute change.Score is total cals plus total wall balls.

Speak Your Mind

*