-Warm up-
10 Minutes:
500 meter row
5 Minutes:
2 Rounds:
10 Box Jumps
5 Push-ups
-Gymnastics-
Handstand development
3 sets, with your feet on a box:
Hold push-up support for 10 seconds
Walk hands in and hold box handstand for 10 seconds.
Repeat 5 times without coming off the box
Pull-up skill:
10 x 1 eccentric pull-ups
3 x 10 beat swing
Click here for beat swing demo
-Conditioning-
75 Wall balls, 20/14
60 Box jumps, 24/20
45 Chest-2-bar pull-ups
30 Power cleans, 135/95
15 Muscle-ups
10 Box Jumps
5 Push-ups
-Gymnastics-
Handstand development
3 sets, with your feet on a box:
Hold push-up support for 10 seconds
Walk hands in and hold box handstand for 10 seconds.
Repeat 5 times without coming off the box
Pull-up skill:
10 x 1 eccentric pull-ups
3 x 10 beat swing
Click here for beat swing demo
-Conditioning-
75 Wall balls, 20/14
60 Box jumps, 24/20
45 Chest-2-bar pull-ups
30 Power cleans, 135/95
15 Muscle-ups
-Cool Down-
Hang from a pull-up bar:
- Normal Grip
- Reverse Grip
- Eagle Grip
Post all results to SugarWod.
Hang from a pull-up bar:
- Normal Grip
- Reverse Grip
- Eagle Grip
Post all results to SugarWod.
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