GYMNASTICS CLUB WOD @ 5PM
PULLUPS/MUSCLEUPS/WEIGHT TRANSFER DRILLS
WOD
6 MIN AMRAP
6 HANDSTAND LATERAL WALKS OR HANDSTAND HOLDS
5 REVERSE PULLUP
10 AIR SQUATS
STRENGTH
BACK SQUAT ADD 20LB TO 1RM
50%x5, 58%x5, 77%x5, 54%x5, 68%x5
METCON
WOD1
7 MIN AMRAP (FOR ROUNDS & REPS)
8 1-ARM STRICT SHOULDER PRESS Rx=45/35, A=35/25, I=30/20
10 BOX JUMPS Rx=30/24, A=24/20, I=24/20
1 MIN REST
WOD 2
FOR REPS
1 MIN MAX REP FRONT SQUAT Rx=135/95, A=120/85, I=105/75
1 MIN REST
WOD 3
FOR REPS
3 MIN MAX DOUBLE UNDERS
Rx/A/I = Double Unders
*Single Unders Divide by 3