WOD: 2.17.15

Auto Correct has become my worst enema

 

The Again Faster Mic’d Instructor – Hanging Ab Exercises

Fitness:

Gymnastics WOD I:

7-min AMRAP:

  • 10 Tuck-Ups

  • 15 Push-ups

  • 10 V-Ups

  • 30 Squats

Rest 2-minutes

 

Gymnastics WOD II:

6 ROUNDS of:

  • 30 seconds max reps Strict Bar Pull Ups 

  • 30 seconds Rest

Rest 2-minutes

 

Gymnastics WOD III:

5-min AMRAP:

  • 5 Strict Burpees

  • 10 Box Jumps (24/20″)

  • 15 Strict Push-ups

  • 20 Russian Kettlebell Swings (53/35#)

 

 

Performance:

Gymnastics WOD I:

7-min AMRAP:

  • 10 Knees to Elbows

  • 20 Push-ups

  • 10 Toes to Bar

  • 50 Squats

     

    Rest 2-minutes

Gymnastics WOD II:

6-min AMRAP:

  • 5 Strict Handstand Push Ups

  • 10 Box Jumps (30/24″)

  • 5 Kipping Handstand Push Ups

  • 15 Russian Kettlebell  Swings (70/53)

Rest 2-minutes

 

Gymnastics WOD III:

5-min AMRAP:

  • 3 Weighted Pull-ups, (35/26#)

  • 5 Strict Pull-ups

  • 7 Kipping Pull-ups