6th November 2018
WOD WOD, November 7, 2018
Gymbuck 2
Gymnastics
Metcon (Time)
3 Rounds for time – 12 Minute cap
20 x KB Swings 24/16kg
10 x DB Push Press RHS 22.5/15kg
10 x DB Push Press LHS
10 x Toes 2 Bar
REST 60 SECONDS
OPTIONS
KB : Reduce Load
DB PP : Reduce Load or use KB
Toes 2 bar : 8/4 reps, High/ low bar / Knee 2 Chest OR 15+15 ab mat sit ups
Rotating EMOM 15 Minutes FOR QUALITY
Minute 1 : Kipping HSPU
3-5 reps + 5-10 second hold at the top of last rep
OPTION : 1 x Ab mat OR 3-6 x Push ups + wall walk into 10 second hold of last rep
Minute 2 : 30 Seconds TEMPO ring rows
(As per last week )
Minute 3 : REST
*Team up for this one, work alternate minutes – ring row away from rig
*DONT Cook yourself on this piece – drill the skill pls