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