WOD - Di 11.05.21

WARM UP 3 rounds for quality of:

10 Scap Push-ups

5 Deficit Push-ups

10 Scapular Pull-ups

10 Hanging Knee Raises * increase the deficit push up every round

MOBILITY 2 rounds for quality of:

Pistol Squat Hold, 30 secs

GYMNASTIC SKILLS: Every 2 mins for 10 mins do:

5 Strict Toes-to-bars

5 Kipping Toes-to-bars

10 Alternating Pistols

GYMNASTIC CONDITIONING:

6x 40s work / 20s rest for total reps of each interval: - Tabata Row (calories)

- Tabata Chest-to-bar Pull-up

- Tabata Tuck L-Sit Hold (1sec=1rep)


* each movement 6x40/20

2min rest between intervals


The Tabata interval is 20 secs of work followed by 40 secs of rest for 6 intervals. Tabata score is the total reps performed in all of the intervals.

COOL DOWN For quality:

Banded Shoulder Stretch, 2 mins

Couch Stretch, 2 mins

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