Today Or 19.4 Gymnastics, 4 sets 6 Half kneel strict db shoulder press (per arm) 6 Strict T2B /Knee tucks B – Chipper, for time 21*18*15* reps of: SDHP 42.5/30 Ring dips *100-75-50 double unders 15 min time cap
LOW Strength – 12 mins to find a HEAVY 3 rep Touch and Go Power Snatch WOD: Every 5 min for 3 rounds 50 Wallballs (9/6) 10 Power Snatch (60/42.5) Record time for each round 19.4 tomorrow!!!! Make sure you sign up for a time slot for the “FNCF Inhouse Relay for Life”
A) Air Bike Benchmark: 1 min Max cals B) Death by burpee 20 min EMOM Every min complete 4 Power clean (42.5/30) + 4 Thruster + 1 Burpee (increasing by 1 every min) note: once you cannot complete a round you must rest the next full min then go back 2 rounds and complete the remainder…
Med Tues: Skills – Handstand work 10 min Working on anything Handstand – Holds, walking, HSPU, practice kick ups etc WOD: 19 min EMOM Min 1: 16/14 cal row Min 2: 10 DB bench press Min 3: 3 rope climbs Min 4: 10m HS walk or 40 sec HS hold Min 5: rest HAPPY big BIRTHDAY…
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