WOD - RX and Advanced Versions

00-20' warm up / www

20-40' Gymnastics skill work 15'
Choose 1-2 of the following:
kipping/butterfly pull-up [A: kipping MU]
HSPU
handstand (wall/free/walk)

45-60' For time:
6 GTOH 35/50kg [A: 45/70kg]
6 burpee CTB pull-up [A: MU]
60 DU
5 GTOH 35/50kg [A: 45/70kg]
5 burpee CTB pull-up [A: MU]
50 DU
4 GTOH 35/50kg [A: 45/70kg]
4 burpee CTB pull-up [A: MU]
40 DU
etc. until 1/1/10
12' TC, by FabianB


WOD - Movember Version

00-20' warm up / www

20-40' Gymnastics skill work 15'
Choose 1-2 of the following:
pull-up
push-up
wall climb

45-60' For time:
6 GTOH 15/20kg
6 burpee jumping pull-up
60 single-unders
5 GTOH 15/20kg
5 burpee jumping pull-up
50 single-unders
4 GTOH 15/20kg
4 burpee jumping pull-up
40 single-unders
etc. until 1/1/10
12' TC, by FabianB

Comment