Gymnastics WOD
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“GYMNASTICS”
A) Pull tests A.1) W. Up. 3 rounds of: - 6 burpees pull ups - 6/6 single arm hang kb snatch - 10 DU A.2) Test 1: max. Unb strict pull up {2′ rest} A.3) Test 2: max. Unb C2B {2′ rest} A.4) Test 3: max. Unb pull ups...
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“GYMNASTICS”
A) Core. In pairs: **Stage 1. 3′ to complete: A: 20 K2E B: L-bar hold B: A A: B **Stage 2. 3′ to complete: A: 40 russian swing B: inverse plank hold B: A A: B **Stage 2. 3′ to complete: A: 50 crunches B: plank hold B: A A: B B) Gym...
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“AMRAP DAY!!”
A) W. Up/ Core. FT (15′ cap) 3 rounds (+20 reps/each round) of: - 20/40/60 sit ups - 20″/40″/60″ superman hold - 20/40/60 back extension - 20″/40″/60″ hollow rock hold B) WOD 1: gym conditioning. Amrap 10′: - 5 burpees - 10 ring dips - 15 wb *Goal: min. 6 rounds {3′ rest}...
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“GYMNASTICS”
A. Sprint . 2 rounds of 10 cal row 10 cal bike 5 wall climb 5 suicides 3 wods—8′ cap B. Wod Buy in : 80 DU 21-15-9 Wb Burpees long jump C. Wod 2 Buy in: 80 Air squat Amrap ladder: 2-4-6… Pull up Ring dip 5 sit up C. Buy in :...
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“GYMNASTICS”
A. Skill : Hspu B. Wod 1 Cft cap12′ 3 rounds Of: 15 Box jump 10 db/ktbll oh lunges R 8 hspu 10 db/ktbll oh lunges L C. 12′ EMON 1. 12 T2B 2. 10 ktbll+ 6 ktbll thruster 3. 10 ring rows+ 10 Hr push Up 4. Rest
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“DEATH BY…?
A) W. Up. “A classic”, DEATH BY WB: 1′: 5 wb 2′: 10 wb 3′: 15 wb 4′:… B) WOD. 4 sets (3′ on/1’off): *Set 1: “pull” – 2′ cft: 50 kb swing – 1′ amrap: pull up (1′ rest) *Set 2: “skill” – 2′ cft: 30 box jump – 1′ amrap: du...
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“GYMNASTICS”
A) RMU A.1) W. Up. Complete 2 rounds of: - 5 bar swing - 5 ring rows - 5 banded RMU entrance - 5 ring dips A.2) Skill: RMU B) WODS B.1) CORE. Emom 12′: 1′: 15 hollow rock + 15 superman 2′: max. Seconds in kb L sit hold 3′: 30...