A split up in 2 groups, then perform 20 ghd sit ups per athlete as a group, split reps up as you wish (e.g. A performs 10, B performs 5, C performs 25, D performs 20, B performs 15, A performs 5). B 20…
A 2 very easy strict hand stand push ups 2 easy strict hand stand push ups 2 medium strict hand stand push ups 2 hard strict hand stand push ups 2 hard strict hand stand push ups 2 hard strict hand stand push ups…
A skin the cat practice http://gymnasticswod.com/content/skin-cat-progression-pt1 low rings, high knee hold low rings, knee tuck upside down low rings, slow and controlled skin the cat, stop when touching the floor low rings, slow and controlled skin the cat, go back and come forward again…
A pair up perform 5 alternating wall walks hold hand stand with toes to wall for 3×20’’ alternating hold free standing hand stand for 3×10’’ alternating, support each other scale hand stand hold with hand stand hold from box B 3×5 bodyweight dips 3×5…
A tuck hollow hold https://youtu.be/l6s1F0Xj0wk?t=6 single leg extension https://youtu.be/l6s1F0Xj0wk?t=14 hollow hold (no arms) https://youtu.be/l6s1F0Xj0wk?t=30 hollow hold with arms hollow rock https://www.youtube.com/watch?v=g9d9WwI0iiI B kettlebell swings perform 5 russian swings, pause, then 5 american swings with the same weight once you find your max weight, perform…
A 8×4 thrusters start from the rack start with empty bar, increase weight every set, decrease weight if form breaks down rest 2’’ between heavy sets B EMOM10’ 3 strict chest to bar pull ups reach a dead hang at the bottom, touch the…
A perform 13×1 high jumps use 2 boxes, plates and a pvc pipe between boxes start low, increase height after every jump until you reach your max, then try maintaining that height B 15 rounds for quality of 2 ground to overhead into overhead…
A option 1 death by double unders start with 3 double unders, add 3 reps every minute option 2 death by scaled double unders start with 5 single unders and 1 double under, add 1 cycle every minute option 3 death by single unders…
A perform 2 rounds of 1×3 strict pull ups 3×2 muscle up transitions on barbell with feet on floor 5×1 strict banded muscle ups if you do not have a strict pull up yet, perform 3×5 light banded pull ups 2×4 medium banded pull…
