WOD - Fr 09.10.20

CrossFit Class

Gymnastics 10 Minute EMOM: - 3 Ring Muscle Up


Skill 10 Minute EMOM: - Accumulate as much time in Freestanding Handstand Hold

(max 40s per minute)


Metcon For Time: - 150 Medicine Ball Cleans @ 9/6kg - 50 Deadlift @ 50% of 1RM *Split As Desired (13 Minute Cap)


Gymnastics Class

A: Metcon (No Measure) 🔸 5 SETS OF :

30  SECS ON  // :30 SECS OFF ▪️HOLLOW HOLD ▪️ARCH HOLD ▪️10 CUBAN ROTATIONS 🎥

https://youtu.be/XBmtSZvcrpY


(2 WEIGHT BY FEEL)

ALTERNATE EXERCISE EVERY SET


B: Metcon (Time)

⏱ FOR  TIME ▪️12 BAR MUSCLE UPS ▪️60 DOUBLE UNDERS ▪️8 RING MUSCLE UPS ▪️60 DOUBLE UNDERS ▪️24 CHEST TO BAR PULL UPS ▪️60 DOUBLE UNDERS ▪️48 KIPPING HANDSTAND PUSH


*OPEN STANDARD


C: Metcon (No Measure)

🔸 3- 5 SETS: ▪️1 LEGLESS ROPE CLIMB ▪️12 M HANDSTAND WALK ▪️3 BURPEES PULLOVER🎥 https://www.youtube.com/watch?v=faJDYEZmueM SCALING OPTIONS: ROPE CLIMB: REGULAR CLIMB HANDSTAND WALK: 5 METERS LATERAL HANDSTAND WALK RIGHT + 5 METERS LEFT. BURPEES PULLOVER: YOU CAN SCALE WITH  BURPEES PULL-UP






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