WOD - Fr 16.10.20

CrossFit Class

Gymnastics 10 Minute EMOM: - 30% of Max Effort Pull Ups


Metcon

15 Minute AMRAP: 5 Devils Press @2x22.5/15kg 10 Alternate Pistol Squats 15 Sit Ups

Gymnastic Class

A: Metcon (No Measure)


5 SETS OF: 5 BAR ICE CREAM MAKER 15 PALLOF PRESS (EACH SIDE) 90 SEC REST


NOTES: PALLOF PRESS https://youtu.be/Ef7YyS5qoPY ICE CREAM MAKER https://www.youtube.com/watch?v=rFIW5XKq0iI SCALING OPTIONS: USER A BAND TO DO THE ICE CREAM MAKER


B: Metcon (No Measure) 6 SETS AS A SUPER SET: 10 RING ROW IN FALSE GRIP WITH FEET ON BOX 5 RING KIP SWINGS 3 TRANSITIONS WITH KIPPING RING DIPS

REST 90


SECRING KIPPING SWING: https://www.youtube.com/watch?v=V0IA5_-xhZc RING MUSCLE UP TRANSITION WITH KIPPING RING DIP: httpWs://www.youtube.com/watch?v=HpLAEEaQkS0


C: 30 Ring Muscle Ups for Time (Time) 30 Ring Muscle Ups

TIME CAP:

7 MINUTES SCALING OPTIONS: STRICT CHEST TO RING PULL UPS

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