WOD - Fr 23.10.20

CrossFit Class

Gymnastics

Metcon 10 Minute EMOM: - 40% of Max Effort Pull Ups


Skill 10 Minute EMOM: - Max Effort Freestanding Handstand Hold (30s Cap per round)

Metcon For Time: 21-15-9 - Kettlebell Swing @ 32/24kg - Kettlebell Lunge @ 32/24kg - Kettlebell Deadlift @ 32/24kg (10 Minute Cap)



Gymnastisch Class

A: Metcon (No Measure) 🔸  6 SETS FOR QUALITY: ▪️ 15 SEC CHIN OVER BAR PULL UP HOLD ▪️ 20 PIKE HANDSTAND SHOULDER TOUCHES ▪️ 45 SEC CHINESE PLANK FACING UP HOLD ▪️ REST 30 SECBAR PULL UPS HOLD https://youtu.be/V6FDukR8-LQ

B: Metcon (No Measure) 🔸  6 SETS: ▪️ 5-8 RING ICE CREAM MAKER ▪️REST 60 SEC ▪️10 SINGLE ARM DB OVERHEAD SQUAT (10 RIGHT + 10 LEFT) @ 15/22.5KG ▪️REST 60 SECSCALING OPTIONS USE 2 BANDS TO COMPLETE RING ICE CREAM MAKERS 🎥 ICE CREAM MAKER https://youtu.be/AszLwoAvLKg

C: Metcon (No Measure) 🔸  10 SETS FOR QUALITY: ▪️ 3 BAR MUSCLE UP TRANSITIONS WITH FEET ON BOX ▪️ NO REST ▪️ 2 KIPPING BAR SWING + 1 BAR MUSCLE UP ▪️ FREE REST🎥   BAR MUSCLE UPS FEET ON BOX: https://youtu.be/xT07kcC-eZo



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