17th September 2019
WOD WOD, September 18, 2019
The Crossfit
Gymnastics
Metcon (Time)
4 Rounds for time:
300m Run
6 x Strict HSPU
12 DB Box Step Ups
12 x DB HC and Jerk ( 6/6 )
50 DU
2min Rest after each round
RX 22.5 , 24/20"
*Start rounds 2 & 4 from the bottom
*24min cap
OPTIONS:
Strict HSPU: Open Standard / Strict DB Press
DB : Reduce Load
Dubz : 50 , 100 x singles
Alternating EMOM x 12 Minutes
Minute 1 : Work HS Option
1: walks
2: Holds
3: Kick Ups to a wall – play with free-standing hand/foot drills/taps
4. Push Up Support x 40 seconds
Minute 2: Hollow Hold Development option:
1: 30 Second Full position
2: 30 seconds Arms by side
3: Tabletop tuck