wodWODs

12.17.2019

By 12/16/2019No Comments

Gymnastics(for quality not quantity)

Amrap 0-5:00

3 Deficit Strict Handstand Push-ups

:15 Second Hanging L-Sit

5:00-10:00

3 Deadstop Handstand Push-ups

6 Strict Toes to Bar

10:00-15:00

3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)

:15 Seconds Freestanding Handstand or Handstand Floater Practice

Scale

As needed

Metcon

“Lead Foot”

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

… Rest 4 Minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

… Rest 4 Minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

Scale

Pull ups/ banded

Leg raises

Brian Lee

About Brian Lee

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