Tuesday, February 12, 2019

2/12 Day#30



Gymnastic #3 Warm up
-7x strict CTB pull ups
-3x P-bar swing complex (3 swings/2 dips)
-Pistols
-Bucket work 5x wipers or 5x round the clock
-From headstand/ press to handstand x3
-Negative bar muscle ups x3

Skill
HSPU

WOD
Tornado 
3 rounds for time
15 calorie row
20 HSPU
*7 minute time cap

GoFit
Gymnastic #3 Warm up
-7x strict CTB pull ups
-3x P-bar swing complex (3 swings/2 dips)
-Pistols
-Bucket work 5x wipers or 5x round the clock
-From headstand/ press to handstand x3
-Negative bar muscle ups x3

Skill
Movement standards 

WOD
5x 
20:40
-Row for calories 
-Ring rows
-Shuttle run
-Hip extensions 


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