Workout of the Day: Thursday, June 21, 2018
WOD
As Many Rounds As Possible (AMRAP) in 20 minutes of:
15 Wallballs
35 ft. Crab Walk
55 Double Unders
TT WOD – Gymnastics:
A1. Handstand Walk – 50 ft. X 5 sets, rest 90-120s
Notes: Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher. If 50 feet is in your wheelhouse add obstacle challenges.
A2. Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 10-12-10 reps X 5 sets, rest 90-120s
Notes: If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups. If you have strict X 3 reps, progress to kipping.
B1. Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s
B2. Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s
Notes: Pause 3s at the top each rep.
Coach’s notes:
Post rounds and reps complete to comments.
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Class Time Changes
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