TUESDAY 1/14/20

TUESDAY

Warm up

ROW or run

2 Rounds:

3 Minutes Easy (400)run

2 Minutes Moderate (200)run

1 Minute Moderate-Hard (200)run

MOBILITY/ STRETCH

Gymnastics

Minutes 0-5:

3 Tempo Negative Strict Handstand Push-ups

5 Strict Toes to Bar

Minutes 5-10:

1 Wall Walk

1 Gymnastic Complex:

– 1 Strict Chest to Bar Pull-up

– 1 Strict Pull-up

– 1 Kipping Pull-up

– 1 Chest to Bar Pull-up

– 1 Bar Muscle-up

Minutes 10-15:

5 Strict Ring Dips

5 Pausing Ring Rows

WOD

A)

with a running clock

0:00-10:00 min

3 Rounds:

12 Burpees Over Dumbbell

18 Chest to Bar Pull-ups

On the clock at 10min

B)

3 Rounds:

12 Alternating Dumbbell Snatches (50/35)

18/12 Calorie ROW

Capped at 20 min

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