WOD for 2/15/18


A. Gymnastics Practice
– 10 minute to work on Pull ups (Kipping/Butterfly), Muscle ups (ring or bar), Handstand Push ups/Walks, Toes 2 bar, etc.
*Figure out what movement’s you want to work on and do sets of the movement or movement progressions. For Example Muscle Ups 5×3. If you don’t have muscle ups, work on 5×3 of Hips to rings.

B. AMRAP 3:
– 50′ Walking Lunge (No Weight)
– 35 AbMat Sit-ups
– Max Calorie Row or Bike

rest 3 minutes

C. AMRAP 3:
– 50′ Walking Lunge (35’s/20’s)
– 35 AbMat Sit-ups
– Max Calorie Row or Bike

rest 3 minutes

D. AMRAP 3:
– 50′ Walking Lunge (40’s/25’s)
– 35 AbMat Sit-ups
– Max Calorie Row or Bike

rest 3 minutes

E. AMRAP 3:
– 50′ Walking Lunge (50’s/35’s)
– 35 AbMat Sit-ups
– Max Calorie Row or Bike

Olympic Lifts