Warm-Up: Coach’s Choice
Strength/Skill: Gymnastics – 15 Minute EMOM
Min 1: 5 Top half pull-ups + 5 Bottom half pull-ups
Min 2: 10 V-ups
Min 3: 15 Supermans (2-Second Hold)
*Focus on quality of movement.
WOD: For Time (15 Minute Time Cap)
45 Ab Mat Sit-Ups
30 Wallballs (20/14)(14/10)
15 Handstand Push Ups
30 Ab Mat Sit-Ups
20 Wallballs (20/14)(14/10)
10 Handstand Push Ups
15 Ab Mat Sit-Ups
10 Wallballs (20/14)(14/10)
5 Handstand Push Ups
*Masters RX: Seated Dumbbell Press (35/20)
RX+: GHD Sit Ups; (30/20)(20/14) Wall Ball; Strict Handstand Push Ups: (50/35) Seated Dumbbell Press for Masters
Stimulus/Focus: The decreasing rep scheme will help this workout flow. Find a steady pace and keep moving. No mixing and matching of RX and RX+.
Cool Down: 50 Russian Twists (with WB)