Performance and Fitness Notes
WOD 1 we are focusing on efficiency in our gymnastic pushing movements. The workout should be challenging but if you can’t finish an exercise within the minute then scale the reps.
WOD 2 is going to be a tight time cap for most so if you are breaking up your reps then use a weight where you can split them into big sets.
Performance
WOD 1
EMOM20
Min 1: 6 – 8 Strict HSPU
Min 2: 30s HS Hold
Min 3: 6 – 8 Kipping HSPU
Min 4: Freehold Handstand Practice
Min 5: 30s Hollow Hold
WOD 2
For Time
150 DU
50 Wall Balls @9/7
50 AKB Swings @24/16
150 DU
9 Minute Time Cap
Fitness
WOD 1
EMOM20
Min 1: 8 – 10 Ring Push Ups
Min 2: 3 – 5 Wall Walks
Min 3: 20 Gymnastic Crunches
Min 4: 45s Low Plank
Min 5: 30s Hollow Hold
WOD 2
For Time
150 DU
50 Wall Balls @7/5
50 AKB Swings @20/12
150 DU
9 Minute Time Cap
Home WOD
For Time
2 Rounds
150 DU/SU
50 Air Squats
50 DB Swings
150 DU/SU
3 Minute Rest
24 Minute Time Cap