19th June 2018
WOD WOD, June 20, 2018
Daring Greatly
Warm-up
K Star Pull Up / Handstand Prep
Gymnastics
Rotating EMOM 15 Minutes : 5 Sets
Minute 1 : 3 x weighted strict pull ups – Choose / Add load / any grip
Minute 2 : 1 Minute Handstand play ( walks / holds )
Minute 3 : REST
OPTIONS:
Pull Up : Bodyweight / Pause Banded / Ring Rows x 8
HS : Buddy Kick Ups / Wall Kick Ups / Box Walk ups
Metcon (Distance)
"Pick your Poisen "
14 Minute AMRAP for metres on rower
Choose 1 of the following distances:
100m
200m
300m
400m
500m
*Effort for Effort with buddy
*You and your buddy must stick to chosen meters every effort
*After each effort : 20 Second double KB front rack support 24/16kg or less
COOL DOWN
Passive stretch and banter
