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WOD - Mi 30.06.21

WARM UP

10 Serratus Warm Ups

-- then --

2 rounds of:

10 Banded Scaptions

10 Banded Good Mornings

10 Band Pull Aparts

Wall Sit, 15 secs

-- then --

3 rounds of:

Kettlebell Swing, 30 secs

Rest 30 secs


GYMNASTICS STRENGTH

Every 1 min for 10 mins, alternating between:

5 Strict Handstand Push-ups

3 Deficit Handstand Push Up Negatives


GYMNASTIC METCON

For 4 cycles:

AMRAP in 3 mins of:

2 Strict Pull-ups

3 Kettlebell Swing (Russian)s, 32/24 kg

4 Step Down Box Jumps, 30/24 in

5 Push-ups


Rest 2 mins between each cycle.

For each cycle restart the AMRAP.


COOL DOWN

Banded Shoulder Stretch, 2 mins

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