Wednesday – 180801

By
 In Uncategorized

ANNOUNCEMENTS

Movie Night at the gym

  • August 10th @ 7pm
  • The Redeemed and the Dominant

SWOD

Every 2 minutes for 12 minutes (2 sets), complete:
Station 1 – Rope Climb technique work – no more than 4 attempts
Station 2 – Freestanding Handstand Hold practice
(use partner assist to learn balance points & accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

WOD

3 sets for max reps of:
90 seconds of the following…
9 Burpees + Max reps of Strict Handstand Push Ups
rest 30 seconds
90 seconds of the following…
9 Burpees + Max reps of Strict Pull Ups
rest 30 seconds
90 seconds of the following…
9 Burpees + Max reps of Toes to Bar
rest 30 seconds

Recent Posts