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 meter Handstand Walk
15 Hand Release Push Ups
– Rest 1 to 1 or do as a Partner Workout
Level 3:
3 sets for time:
9 Bar Muscle Up
20 meter Handstand Walk
15 Ring Dips
– Rest 1 to 1 or do as a Partner Workout
WOD:
Teams of 3:
Amrap 30 min:
1, Max Cal Erg
2, Max Rounds:
6 Toes to Bar
8 Db Box Step Overs 1*22.5/15 kg (50/35 lbs)
5/5 Single Arm Dumbbell Thrusters 1*22.5/15 kg (50/35 lbs)
Score 1: Max Cal Erg
Score 2: Max Rounds and reps of part 2
Post WOD:
3 sets:
12 Dumbbell Flyes ( https://youtu.be/kNYCwRsbTcE )
12 Barbell Skull Crushers ( https://youtu.be/kNoY_f_zbYg )
Increase either rep or weight from last week
