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WOD11102020, SUNDAY



WARMUP

5 min AMRAP

. 6 Side lateral shuffle (2m segment)

. 6 inch worm

. 24Glute bridges


TASK 1: GYMNASTICS

A. Alt. For 4 rounds, go every 90s

. 7 kips on pull-up bar

. 7 hollow rock to arch


B. Alt. For 6 rounds, go every 90s

. 1 explosive kip (hip to bar)

. 2 bar MU or C2B / pull-up


C. Strict box HSPU

5 rounds, 3 to 10 reps ( choose your reps ) , go every 2Min


TASK 2: CONDITIONING

10-Min AMRAP

. 10 burpees

. 1 round of Cindy

Add 2 reps of burpees in each round


TASK 3: CORE

TABATA

. Situps


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