Workout For Thu May 23, 2019

Not Scored

WOD

Part 1 - EMOM 7 min. of:

25 Double-unders/DU attempts/40 Single-unders/40 Fast feet
15-ft. Handstand Walk/5 Handstand attempts/25-ft. Bear crawl

1 min. Rest

Part 1 - EMOM 7 min. of:

5 Strict HSPU/Kipping HSPU/Pike push-ups
20 Lateral Parallette Jumps

Warmup    ~ 25 mins                            
(10 min.) Warm-up

Jumping Jack Game for 5 min.

Shoulders Prep:
6-5-4-3-2-1 of:

Arm lifts (abduction) + 15 sec. Iron Cross Hold at top position. Use light plates.
Standing Shoulder ITYWX with light plates

(10-15 min.) Gymnastics Complex #3

Warmup
10 situp to pancake 
10 situp to pike
10 scap pushup + shift
10 situp to pancake (compression) – with light plate
20 pike overs
20 straddle overs

Skills
Ring accessory work

1. false grip pullups
2. ice cream maker – tuck
3. low ring skin the cat


Workout Prep & Workout    ~ 25 mins                            
(10 min.) Prep for Workout

6-5-4-3-2-1
Strict HSPU (or workout modification)
15 Double-unders (or workout modification)
Handstand Walk (or workout modification)

(15 min.) Perform Workout

Not Scored

Athletes CHOICE!  Say whaaaaat!

Athletes work together to pick the movements to fill in the rep scheme listed below :)

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80 ?____?

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