WOD for Friday, Sep 13, 2019

Gymnastics 13-09-2019

Handstand Push-up

Options;
– Strict Deficit x 20-30 reps – accumulate
– Strict x 20-30 reps – accumulate
– Strict to 1-3 pads x 20-30 reps – accumulate
– Box Pike Push-ups x 30-50 reps – accumulate
– Pike Push-ups x 30-50 reps – accumulate
– Push-Ups x 30-50 reps – accumulate

Conditioning 13-09-2019

For time:
21-15-9 reps of
Chest to Bar Pull-ups
Calorie Row / Bike / Ski

  • 10:00 Time Cap
  • Assault Bike: 18-12-7 Calories as scale option

Extra Credit 13-09-2019

Banded OH Triceps Extensions: 4 x 25. Rest 60s.

Open Gym

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