WOD
Thursday 05.24.2018
POSTED ON May 23, 2018
Thursday | 05.24.2018
Warm Up:
10 Cuban Raise
:15 Bottom of the Dip Hold
10 Pass Throughs
10 Cossack Squats
x2-3 sets
Foundation:
A. Gymnastics EMOM 15min
1st min 5-7 Strict Dips
2nd min :25 Head Stand + Handstand Walk
3rd min 20 Mountain Climbers
*Headstand is on your head not a handstand. This is the base to building a solid handstand walk. Hands and head should be in a tripod position find on youtube for great example. For scaled have them do it again the wall with only
feet touching the wall. EVERYONE should do this.
Metcon:
Level 1 (RX)
75 Squats
50 Pull-ups
20 Ring Dips
50 Squats
35 Pull-ups
15 Ring Dips
25 Squats
20 Pull-ups
10 Ring Dips
For Time
Level 2 (Intermediate)
75 Air Squats
50 Pull-ups
20 Ring Dips from Knees
50 Air Squats
35 Pull-ups
15 Ring Dips from Knees
25 Air Squats
20 Pull-ups
10 Ring Dips from Knees
For Time
Level 3 (Beginner)
75 Air Squats
50 Jumping Pull-ups
20 HRPU
50 Air Squats
35 Jumping Pull-ups
15 HRPU
25 Air Squats
20 Jumping Pull-ups
10 HRPU
For Time
