L-Sit

G WOD – MONDAY 06.11.17

WARM UP & MOBILITY
PILATES:
Matwork Series 1

SKILLS
Handstand Push Ups

STRENGHT
2 Rounds Of:
Strict Handstand Push-ups
Max Unbroken Strict Handstand Push-ups ( 0 Drop )
Max Unbroken Strict Handstand Push-ups (Deficit 1×10 Kg)
Max Unbroken Strict Handstand Push-ups (Deficit 2x10Kg)
Rest 2:00 between rounds.

CONDITIONING
AMRAP 15:
4 L-Pull-Ups
8 Ring/Deficit Push Ups
12 Toes to Bar

ACCESSORY WORK
(Only if You Have More Than 6 Month of Experience)
On the 2:00 x 5
20 Calorie Row
Any time remaining in interval: Max Ring Dips

MG WOD 170817

WARM UP
2 Rounds Not For Time
Row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold

STRENGHT
6 Strict Deficit HSPU
1 min rest
5 Strict Deficit HSPU
45″ rest
4 Strict Deficit HSPU
30″ rest
3 Strict Deficit HSPU
15″ rest
2 Strict Deficit HSPU

CONDITIONING
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy

ACCESSORY WORK
TABATA X2
16 x 20 on / 10 off
Alternate
L-Sit
Reverse Hyper #6/4