12 May 2022

METCON

Workout

3 mins on/ 2 min off

6 rounds

25 wall balls
25 DU/50 SU
25 KB swings(russian)

Max distance machine in
remaining time

*keep an uncomfortable pace
on machine for as long as
possible

score is total distance after
6 rounds

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete:

8 x BB split squats (per leg)
8 x Plate good mornings

then

Every 3:30 mins X 3 complete

8 x Pull ups
8 x HR push ups

WOD (AMRAP 7)

8 box jumps
8+8 SA DB Hang clean + jerk

GYMNASTICS

Workout

EMOM: (10mins)
1. 8 Kip swing
2. 12 Kip swings
3. 3 kip + 3 knee raises
4. 30s Box walk outs
5. 20s Box pike hold
6. 6 Strict knee raises
7. 6 Strict leg raises
8. 10 x Box pike weight shift
9. 8 x Box pike shoulder taps
10. 8 x Kipping leg raises/TTB

WOD:
6RFT
4 Wall walks
12 TTB
200m Run
(20mins)