Open Prep 26/09/19

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)

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