Workout of the Day

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

M 95 lb.
W 65 lb.

Time cap: 12 minutes

Gymnastics Bodies Day!

GB hollow back press,

GB rope climb,

GB straddle planche

WOD Teams of 2, 1 work/1 rest

On top of every 2 minutes everyone completes 3 burpees before going back to the chipper.

-50 Cal row

-50 Wall Balls 20/14

-50 T2B

-50 Cal Bike

-50 Squat Cleans 135/95

-25 HSPU (no kip)

-50 Cal row

-50 Alt Front Rack Lunges 135/95

-50 Partner Med-ball sit-ups tosses 20/14

The suggestion would be to keep sets small and move quickly, efficiently and with good form, while avoiding failure on a given movement. Transitions are key.. BUT minimize transitions on the row

WOD = 18 min EMOM

-15s max compression lifts *

-30s jumprope (double or single unders according to ability)

– 5 to 10s L-sit with legs as high as possible * reach forward as far as possible, be sure to point toes.

Use pike https://www.youtube.com/watch?v=wMfA-mgMleY Or straddle https://www.youtube.com/watch?v=7MNNGqec0Dc

If you can’t get your legs off the ground, sit on the edge of a mat or yoga block for compression lifts. If mobility is limited, then try single leg compression lifts

Scale L-sits by placing hands on blocks or boxes while body can swing freely between. If you can’t get your legs up at all while straight then bend knees and try to raise heels above hips.. If L-sit is easy, then do them with palms flat on the floor or go into V-sit or Manna https://www.youtube.com/watch?v=4c5U7acR9Y0