12-29-21

WEDNESDAY WOD


Gymnastics Day!

PART 1


RED: 10 minutes

-20 Bar Muscle Ups

-30 Thrusters 115/85

-AMRAP Toes to Bar (score)


BLUE: 10 minutes

-20 Chest to Bar Pull Ups

-30 Thrusters 95/65

-AMRAP Toes to Bar (score)


PINK: 10 minutes

-20 Pull Ups

-30 Thrusters 75/55

-AMRAP Toes Close to Bar (score)


GREEN: 10 minutes

-3 min Asst. Pull Ups

-4 min Thrusters 55/35

-3 min Hanging Knee Raises

***Score for this option is total reps


YELLOW: 10 minutes

-3 min Challenging Pulls

-4 min Moderate Thrusters

-3 min Hanging Abs

***GREAT OPTION FOR ALL LEVEL OF ATHLETE if you have movements but do not know your capacity or can do movements in listed options but do not have the listed capacity within these intended time parameters


PART 2

RED: 10 minutes

-20 Handstand Push-Ups deficit

-30 Power Snatches 115/85

-AMRAP Toes to Bar (score)


BLUE: 10 minutes

-20 Handstand Push-Ups neutral

-30 Power Snatches 95/75

-AMRAP Toes to Bar (score)



PINK: 10 minutes

-20 Handstand Push-Ups to abmat

-30 Power Snatches 85/65

-AMRAP Toes to Bar (score)


GREEN: 10 minutes

-20 Handstand Push-Ups 1x45 assistance

-30 Power Snatches 75/55

-AMRAP Toes Close to Bar (score)


YELLOW: 10 minutes

-3 min Challenging Push-Ups

-4 min Moderate Power Snatches

-3 min Hanging Abs

***GREAT OPTION FOR ALL LEVEL OF ATHLETE if you have movements but do not know your capacity or can do movements in listed options but do not have the listed capacity within these intended time parameters


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