2200209 Wednesday

Gymnastic Strength

20 min EMOM

Min 1: L-sit (sc tucked sit)

Min 2: 20-40 sec bottom of pistol hold right leg (sc wall sit)

Min 3: 20-40 sec handstand hold

Min 4: 20-40 sec bottom of pistol hold left leg (sc wall sit)

Min 5: 20-40 sec chin over the bar hold

Metcon

Every 4 mins for 3 rounds

25/20 cal row (400m run)

15 clean and jerk

max burpees over bar

RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)

Gymnastic Strength

20 min EMOM

Min 1: L-sit (sc tucked sit)

Min 2: 20-40 sec bottom of pistol hold right leg (sc wall sit)

Min 3: 20-40 sec handstand hold

Min 4: 20-40 sec bottom of pistol hold left leg (sc wall sit)

Min 5: 20-40 sec chin over the bar hold

Metcon

Every 4 mins for 3 rounds

25/20 cal row (400m run)

15 db clean and jerk

max burpees over dbs

RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)