CROSSFIT
BEGINNER GYMNASTICS
The Pistol
Spend 10 minutes practicing the Pistol
INTERMEDIATE GYMNASTICS
3 rounds of:
Alternating Pistol x 10
Kipping Hand Stand Push Up x 10
WOD
Every minute on the minute, for 10 minutes perform:
Deadlift, 3 reps
Burpee, 6 reps
10kg (7kg) Wall Ball, 9 reps
You select the Deadlift weight.
If you fall behind on the minutes, simply keep moving and record your total rounds.
Post Deadlift load and total rounds if you fell behind, to comments
KETTLEBELL CROSSFIT
STRENGTH
Turkish Get Up
3 x 4/4 Heavy
WOD
5 rounds, EACH for time of:
Pull Up, 6 reps
Burpee to 24″” Box Jump, 12 reps
24kg (16kg) American Swing, 24 reps
Rest 2 mins between rounds
Post time for each interval to comments
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I thought this WOD would be easy… I WAS WRONG!!!!
Anna I find its ALWAYS the ones that look good on paper that hurt the most
The evil genius of programming
there are no easy WODs anna.. you should know this by now.. and besides if it is easy, you havent pushed hard enough
I don’t do easy
Jase
i shall leave that one right alone
The girls in the office say you are a push over Jase.