WODs

11.26.19

11/26/2019

11.26.19

 

A.

 

Take 15 minutes to rotate through practicing three gymnastics movements:

 

Movement 1 – Ring Muscle-Up Progressions

 

Movement 2 – L-Sit Hold Progressions

 

Movement 3 – Handstand Hold Progressions

 

 

 

B. Conditioning

 

Two sets for max reps of:

 

90 seconds of Bike for Calories

 

Rest 30 seconds

 

90 seconds of Strict Handstand Push-Ups

 

Rest 30 seconds

 

90 seconds of Rowing for Calories

 

Rest 30 seconds

 

90 seconds of Ring Dips

 

Rest 30 seconds

 

 

 

C.

 

Every minute, on the minute, for 6 minutes:

 

Minute 1 – 8-10 Supine Ring Rows @ 2111

 

Minute 2 – 45 Second Prone Plank Hold