Notes:
Performance and Fitness
WOD 1 is a volume gymnastic WOD so exercises should be performed in a way that allows you to hit about 20 unbroken reps, so scale accordingly. WOD 2 is a long AMRAP that we want to see consistency on. Pace yourself so each round takes about the same amount of time.
Performance
WOD 1
3 Rounds
20 Kipping HSPU
20 Ring Dips
20 Gymnastic Crunches
Rest 2 minutes
15 Minutes
WOD 2
AMRAP 20
50 DU
500/400m Row
30 DB Box Step Ups @22.5/15kg
Fitness
WOD 1
3 Rounds
20 Push Ups
20 Tricep Dips
20 Gymnastic Crunches
Rest 2 minutes
15 Minutes
WOD 2
AMRAP 20
50 SU
500/400m Row
30 DB Box Step Ups @15/10kg
Home WOD
For Time
AMRAP 20
DU / SU / Jumping Jacks
E4MO4M
20 Ground to Overhead
Notes
Skipping for 20 minutes. Every 4 Minutes you will perform 20 Ground to Overhead. Start this WOD with 20 GTOH then into skipping.