WOD - Wed, Sep 27
WOD - Wed, Sep 27
Gymnastics
Metcon
EMOM x 10
a) snatch
b) 3-5 hspu at your scaled option +1 level harder
Set 1 1 x 3 @ 40%
Set 2 1 x 3 @ 50%
Set 3 1 x 3 @ 60%
Set 4 1 x 3 @ 70%
Set 5 1 x 3 @ 70%
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EMOM x 10
a) snatch
b) 3-5 hspu at your scaled option +1 level harder
Set 1 1 x 3 @ 40%
Set 2 1 x 3 @ 50%
Set 3 1 x 3 @ 60%
Set 4 1 x 3 @ 70%
Set 5 1 x 3 @ 70%
HSPU
EMOM x 9
Drillin It
a) kipping hspu leg pattern trace x :30
b) top to bottom hspu kips x 20
c) hspu with abmats x 12
Killin It
a) pike rebalance drill x :30
b) freestanding hs hold x :30
c) wall walk to wall facing hold (:05) x 2