WOD for Wednesday, Nov 20, 2019

Skill 20-11-2019

Gymnastics Skill day.

Work on ring muscle-up progressions and positions. Learn and understand the strict variation first!

Conditioning 20-11-2019

For time:
1 Mile Run (6 x stairs)
Then,
5 Rounds of:
5 Kipping Pull-ups
10 Push-ups
15 Air Squats

  • 20:00 Time Cap
  • Pull-Up Options: Chest to Bar, Chin Over Pull-Up, less, 5 tough ring row + 10 kip only

Extra Credit 20-11-2019

1a) Glute March on a Bench: 3 x 20 (total). No rest.
1b) KB Curls: 3 x 20. Rest 60s.

Open Gym

Make a note of your achievements in 'Open Gym'

Vastaa