Performance
WOD 1
EMOM16
Minute 1: Max Strict HSPU
Minute 2: Max Pull Ups
Minute 3: Max Ring Dips
Minute 4: Max Gymnastic Crunches
Notes: This is a gymnastic endurance test. The intent here is to do each set unbroken, so when you stop it is the end of that set. Your score is the combined total for each movement over all four rounds.
WOD 2
E3MOM18
12 Cals
15 Wall Balls @9/6KG
30 DU
Fitness
WOD 1
EMOM16
Minute 1: Max Box HSPU
Minute 2: Max Elevated Ring Rows
Minute 3: Max Military Push Ups
Minute 4: Max Gymnastic Crunches
Notes: This is a gymnastic endurance test. The intent here is to do each set unbroken, so when you stop it is the end of that set. Your score is the combined total for each movement over all four rounds.
WOD 2
E3MOM18
12 Cals
15 Wall Balls @7/5KG
30 SU
Home WOD
E3MOM21
50 Mountain Climbers
15 Odd Object Goblet Squats
30 Jump Overs