Gymnastasize

Oct 20th, 2015

Category: Competitor

Gymnastasize

Whalen

Whalen

Warm-up
1000m Row
10 Muscle-up transitions
10 Strict Pull-ups
10 Deep Ring Dips
Shoulder mobility

Gymnastics
EMOM14
Odd- 3 Strict Muscle-ups
Even- 25ft Handstand Walk for speed

Regional- 3 Kipping or 1 Strict Muscle-up
Open- 1 Muscle-up
-If unable to walk on your hands practice holding a handstand for 30s and practice pulling your feet away from the wall

WOD (20 Minutes)
4 Rounds
20 Box Jump Overs
30 Wallballs
40/30 Calorie Row
Rest 2 Minutes

Level 2- 20-20-30/20
Level 1-15-15-20/15

DISCUSSION 1 Comments

  1. Sam Gifford 10/21/2015 at 1:13 pm

    Yesterdays 20-rep @275
    EMOM – HS walks, 1 strict MuP
    High Hang Snatch Work

    5 rds: 20 Cal AD, 15 unbroken T2B