WOD - Fr 30.10.20


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CrossFit Class

Gymnastics

Metcon (No Measure) 10 Minute EMOM: - 30% of Max Effort Chest 2 Bar Pull Ups


Skill

Metcon (No Measure) 10 Minute EMOM: - Max Effort Freestanding Handstand Hold (30s Cap per round)


Metcon

For Time: 20-15-10-5 - Back Squat @ 40/30kg - Double Unders (8 Minute Cap)




Gymnastics Class

A: Metcon (No Measure) ⏱  8 SETS OF 20 SECONDS ON / 10 SECONDS OFF: ▪️  TOP OF PULL UP UP HOLD ON BAR ▪️ RING TOP POSITION HOLD (ISOMETRIC HOLD) ▪️ SIT UPS (AS FAST AS POSSIBLE) ▪️ SORENSEN HOLD


B: Gymnastic High Bar Complex 

(6 ROUNDS - BUTTERFLY PRACTICE) ▪️ 10 x 1 PULL UP + 1 CHEST TO BAR PULL UP* REST 90 SEC BETWEEN EACH SET OF 20 REPS *20 REPS PER COMPLEX SCALING OPTIONS 1 KIP SWING + 1 KIPPING PULL UP X 10 REPS


C: Metcon (No Measure) ⏱ EVERY 4 MINUTES FOR 5 ROUNDS (20 MINS TOTAL): ▪️ 40 SEC MAX EFFORT ASSAULT BIKE ▪️ 20 ALTERNATING PISTOL SQUATS ▪️ 60 SEC WALL SIT HOLD REST REMAINING TIME IN THE 4 MINUTE WINDOWSCALING OPTIONS: USE THE RING OR A BOX TO DO PISTOL SQUAT




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