Thursday, September 26th, 2019
Gymnastic Skill Work
Pistols
HSPU
Pull Ups
WOD : “1/2 Sisters Mary & Cindy”
2 points of contact Short stature, Sensory, Lower & Upper
10 Min AMRAP :
5 Handstand Push-ups
10 One-legged Squats, alternating ( lower may use same leg)
15 Pull-ups
Then immediately into 10 Min AMRAP :
5 Pull-ups
10 Push-ups
15 Air Squats.
1 point Upper & Lower
10 Min AMRAP :
5 HSPU ( Lower) Pike Push-ups (upper)
10 One-legged Squats, alternating (box no alternate for lower)
15 jumping Pull-ups ( upper) Pull-ups (Lower)
Then immediately into 10 Min AMRAP :
5 Pull-ups (upper 3 reps)
10 Push-ups (band if needed)
15 Air Squats.(lower may use box)
Major Neuro
10 Min AMRAP :
4 Push-ups
8 Box Step ups
16 Ring Rows
Then immediately into 10 Min AMRAP :
4 Banded Pull ups
8 Push-ups
16 Air Squats
SEATED
10 Min AMRAP :
5 Ring Push-ups
10 Pull ups
15 Hand plate walk overs 8″/4″
Then immediately into 10 Min AMRAP :
5 Pull ups
10 Push-ups
15 Sit ups (mb can be used)
