WOD for Wednesday, Jan 09, 2019

Skill 09-01-2019

Gymnastics Static Holds x 30-60s each
– L-Sit
– Hollow Hold
– Ring Support
– Chest Facing Wall Handstand

  • Choose 2 of the 4
  • Accumulate the 30-60s over many sets if needed.

Conditioning 09-01-2019

5 Rounds 30s work/30s rest:
1a) Wallballs @20/14
1b) Box Jumps w. step down @61/51cm
1c) Double Unders
1d) Russian Twists w. a plate @10/5kg
1c) Burpees

  • Score = Total Wallballs + Burpees

Extra Credit 09-01-2019

KB Curls: 3 x 10-12. Rest 60s.
5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

Open Gym

Make a note of your achievements in 'Open Gym'