WOD for Tuesday, Sep 18, 2018

Gymnastics Endurance 18-09-2018

Gymnastics Endurance Week #1

1) Handstand Push-up: 3 x submax. Rest 45s.

Options: Kipping (only if you have strict reps), strict, pike from box, pike on floor, Seated DB Shoulder Press (3 x 8-12reps)

2) Strict Pull-ups: 3 x submax: Rest 45s.
Set #1: Wide Grip, Pronated
Set #2: Shoulder width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip

*Option: Partner Assisted as needed.

Conditioning 18-09-2018

10 Alt. DB Snatch (50, 30) (total)
10 Burpees
200 Meter Run / 250m Row / 1x Stairs

Rx+: 3/2 Bar Muscle-ups each round before the DB Snatches

Extra Credit 18-09-2018

5 Minutes of Parasympathetic Breathing

Open Gym

Make a note of your achievements in 'Open Gym'