Call Us: (703) 688-2397

Thursday 12/29 WoD

28
Dec

Thursday 12/29 WoD

WOD:
10 Rounds For Total Reps:
1:00 Burpees, jumping onto 45# plate
0:30 Rest
1:00 Row for Calories
0:30 Rest

*Burpees = 1 Round
*Rowing = 1 Round

SCALING GUIDE
Burpee:
MOD1: Squat thrust (down to top of push up then back up)

EXTRA WORK:
1) Deadlift 4×4, use 80% of 8RM

Notes
If the athlete did not test their 8RM last week, they may do so today.

GYMNASTICS WORK:
1) EMOM x 12
Odd minute: 2-5 Deficit Kipping Handstand Push Ups / Deficit = 1″- 4″
Even minute: 3-6 Muscle Up Transition Rocks (using a band)

2) 5 Sets:
0:30 Wall Facing Handstand Hold
1:00 Straddle Hollow Hold

Leave a Reply