4-27-22


WEDNESDAY 27th

Gymnastics Day!


Two 10-minute AMRAPs today. Take 10ish minutes between efforts to completely recover, and THEN warm up for the next workout. Do NOT worry about warming or setting up for both workouts prior to starting the first.


AMRAP 10

-Alternating Pistols +2 Reps

-Handstand Push-Ups +2 Reps

-30 Double Unders (remains constant)


Scale options:

PISTOLS

Toe supported pistols

Pistols to box

Banded pistols

Lunge


HSPU

Neutral hands

Small range of motion

Pike push up

Challenging push up


AMRAP 10

-Challenging Pull-Ups +2 reps

-Alternating KB combo (see below) +2 reps

-30 Double Unders


-1 KB Snatch

-1 OH Standing Lunge on one leg

-1 OH Standing Lunge on the other leg


You'll Snatch it up and do an Overhead Standing Lunge on each leg once the KB is up. That is one rep. Then, you'll put it on the ground and switch hands.

*No heavier than 70/53 for the kettlebell


Scale options:

RMU

BMU

C2B

Pull up

Assisted pull up

Ring row


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