Lördag 31 augusti 2019

WoD#1: GYmnastics
10 minute EMOM -  Alternating
Min. 1:   Wall Handstand Hold Practice (Advanced: Free HS Hold, Scaled Piked HS Hold

Min 2: 8 Candlestick to Pistol  Advanced 10. Scaled: Candlestick

WoD#2 "Ninja Warrior"

4 Rounds:

5 Strict Pullups Advanced: 3 Strict Ring MU (instead of PU/RD) Scaled: 5 Negatives or 8 Ring Rows
5 Strict Ring Dips Scaled: 8 Pushups 
10 TTB Advanced 12 Toes 2 Bar Scaled: High Knee Raises

10m Handstand Walk Advanced: 20m HSW, Scaled: 20m Bear Crawl

400m Run
Time Cap and Goal: Under 20 minutes

Extra Credit

3 Rounds for Quality

10 Lateral Lunges      (ea/s)

10 Split Squats           (ea/s)

5 Peterson Stepups  (ea/s)

1:00 Rest

Nybörjarpass

WoD#1: GYmnastics
10 minute EMOM -  Alternating
Min. 1:   Wall Handstand Hold Practice OR Piked HS Hold

Min 2: 6 Candlesticks

WoD#2 "Ninja Warrior"

4 Rounds:

8 Ring Rows
8 Pushups
8 High Knee Raises

20m Bear Crawl

400m Run
Time Cap and Goal: Under 20 minutes