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Components

Pistols

Handstand

L-Sit Pull-ups

Sprint-Cindy

Sprint-Mary

Push Press

Ring Rows

150923 A Green

150923 B Green

Settings

WOD

Onsdag 150923

Gymnastics

A1: Pistols (3 sets x 10/10 reps)

Alternating Pistols

A2: Handstand (3 sets x 45-60 sec hold)

Freestanding Handstand Hold x 45-60 seconds accumulated or Handstand against wall x 45-60 seconds

A3: L-Sit Pull-ups (3 sets x 6-8 reps)

L-Pullups x 6-8 reps @ 21X1 or strict supinated-grip pullups

Metcon

Choose sprints of “Cindy” or “Mary”

Sprint-Cindy (AMRAP - Rounds and Reps)

4 rounds of 3-min sprints of:
“Cindy”
5 Pullups
10 Pushups
15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

Sprint-Mary (AMRAP - Rounds and Reps)

4 rounds of 3-min sprints of:
“Mary”
5 HSPU
10 Pistols (alternating legs)
15 Pullups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

Weightlifting

A1: Push Press (4 sets x 6-8 reps, rest 90 sec)

A2: Ring Rows (4 sets x 6-8 reps, rest 90 sec)

Metcon Green

Choose sprints of “A” or “B”. Perform as many rounds as possible in 3 min, then rest 90 sec between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

150923 A Green (AMRAP - Rounds and Reps)

4 rounds of 3-min sprints of:
5 Ring row
10 Pushups
15 Air Squats

150923 B Green (AMRAP - Rounds and Reps)

4 rounds of 3-min sprints of:
5 Pushups
10 Walking lunges
10 KBS

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Whiteboard:

Wednesday, 2015, September 23