Warm-up
With class, extra work on your own. If on your own be sure to let coach know you will be hopping into the 2nd heat without a judge/score counter.
Benchmark WOD
“Fight Gone Bad!”
Three rounds of:
Wall-ball,
Sumo deadlift high-pull, 75,55 Box Jump, 20in box
Push-press, 75,55
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Level 2/1 (65,35)
Gymnastics Focus
EMOM10
Strict Handstand Push-ups*
5-5-4-4-3-3-2-2-1-1
*Add appropriate deficit for each round where able
Rest 10 Minutes
EMOM10
Strict or Kipping Muscle-ups
1-1-2-2-3-3-4-4-5-5
– If you are skilled try strict and then when you can no longer to strict add in the kip. If you are working at muscle-ups try to maintain 1 a minute or scale as necessary tp progress the skill