Warm-up:
Row 500m
Crossover symmetry
15 hollow rocks
15 supermans
15 leg swings
8 burpee pull-ups
10 scorpions
15 squats
Skills:
“Gymnastics Challenge”
Complete as many reps as possible for each of the following…
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols if possible with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups or pull ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)
Compare results to April 16, 2015.
WoD:
Every minute, on the minute, for 21 minutes…
Minute 1 – 12 Walking Lunges with Kettlebells (24/16 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar
Mobility:
Mash and roll
Pigeon stretch
Couch stretch
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SATURDAY 20210417
FRIDAY 20210416
