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WOD 20160517


WOD 20160517

Gymnastics Metcon
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (55/35 lb)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or your scale)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

2 Rounds

**Your goal for gymnastics days are to really push your limits.  We have repeated these movements above over the past few months.  Whatever scale you have been using for muscle ups, make it tougher this time… work so hard that you are sweating after that 60 seconds.  Same goes for the other skills.  Your workout will be as hard as you make it.  Start checking some goals off your list.  **first muscle up **first strict handstand pushup

You got this!!

9 minute EMOM
Minute 1 – 30 seconds of toes to bar
Minute 2 –30 seconds of goblet squats  (55/35)

Minute 3-slam ball slams

(3 total sets of each)


Max reps of gymnastics metcon (record max L-sit seconds separate in gymnastics metcon 2 listed)

Max reps total of Metcon 2

**don’t forget about the weekly ZP Leaderboard — max double unders (or singles) for week total.  Test in 5 minute increments daily (only 1 test per day) and record total on saturday

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