Gymnastic EMOM 32 min

min 1-8  Pull up

min 1: 1:00 tempo pull up

min 2: rest

min 3: :45s tempo pull up

min 4: rest

min 5: :30s tempo pull up

min 6: rest  

min 7: :15s tempo pull up

min 8: rest

min 9-16  Hollow

A) :10s Dragon flag lower

B) :10s straight leg lower

C) :10s bent leg lower  

 min 17-24 Pistols

A) 4 alt. pistols with 3s hold in the bottom

B+C) 6 heel touch downs each leg

 min 25&29: 12 alt. Toe touches

min 26&30: 30 Russian twists

min 27&31: 10 planche conpressions

min 28&32:  10 plank plate transfers

 

 

To clarify in regards to the challenge wods, these are meant to be fun but challenging wods that will test each aspect of your fitness. There will be four wods, one posted every two weeks. You will have two weeks to tackle each wod a couple times. Push each other to get the very best score you can.  

CHALLENGE WOD 1

RX

12 minute AMRAP

500m row

25 burpees over the rower

100 double unders

 

SCALED

12 minute AMRAP

500m row

25 burpees over the rower

100 single unders

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