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