Pre WOD:
Gymnastic Capacity Session:
Level 1:
EMOM 9 min:
1, 2 Hip To Bar ( https://youtu.be/qWXYiMWDKRw )
2, 3 Attempt Handstand Walk to Wall ( https://youtu.be/quXo1fMErpM )
3, 1 Rope Climb
Level 2:
3 sets for time:
3 Bar Muscle Up
10 m Handstand Walk
2 Rope Climb
– Rest 1 to 1 or do as a Partner Workout
Level 3:
3 Sets for time:
9 Bar Muscle Up
20 m Handstand Walk
3 Rope Climb
– Rest 1 to 1 or do as a Partner Workout
WOD:
Partner Workout:
For time:
100 Dumbbell Floor Press
90 m Dumbbell Walking Lunges
80 Line Facing Burpees
70 Dumbbell Deadlift
60 Box Jump Overs 24/20 inch
50 Toes to Bar
40 Dumbbell Front Squats
30 Dumbbell Cleans
20 Dumbbell Box Step Overs
10 Dumbbell Devil press
DB Weight: 2*22.5/15 kg
Cap 35 min
Post WOD:
3 sets:
12 Dumbbell Flyes ( https://youtu.be/kNYCwRsbTcE )
12 Barbell Skull Crushers ( https://youtu.be/kNoY_f_zbYg )