Saturday, June 15th
Warm-up
Warm-up
A. Bike/row/run/ski
40 sec @lwo intensity
20 sec @mod-high intensity
40 sec @lwo intensity
20 sec @mod-high intensity
B. Wrist mobility
60 seconds/side
C. Specific
2 sets
5 banded W-Y pulls
5 W band pull apart
5 Planche rock to wall climb 10/10 shoulder taps facing wall
Planche rock to wall climb: https://
Gymnastics
Handstand Walk (Max reps)
Metcon
Metcon (Time)
For time
30 Power clean @135/95
30 box jump 24/20
30 burpees
20 squat clean @185/105
20 box jump 30/24
20 burpee pull ups
10 squat clean thrusters @205/125
10 box jump 40/30”
10 burpee BMU
30 Power clean @135/95
30 box jump 24/20
30 burpees
20 squat clean @185/105
20 box jump 30/24
20 burpee pull ups
10 squat clean thrusters @205/125
10 box jump 40/30”
10 burpee BMU
Comp
Gymnastics
Pistols (Max reps)
4 sets/leg
5 Weighted lateral pistols on box, hold the first repetition for 3 seconds at the bottom
5 explosive single leg tuck jumps
No rest between legs
2 minutes rest between sets
5 Weighted lateral pistols on box, hold the first repetition for 3 seconds at the bottom
5 explosive single leg tuck jumps
No rest between legs
2 minutes rest between sets
Accessory
Metcon
3 sets/leg
10 Banded lateral toe taps
10 RNT unilateral arabesque
10 Banded lateral toe taps
10 RNT unilateral arabesque
Post chain
Bent Over Row (Weight)
5RM, then -10% for 2 x 5 reps
Hold the first rep of each sets for 3 seconds at the top.
2. HS walk
3. Obstacle HS walk