WOD…April 15th…Gymnasty!

By April 14, 2015 wod No Comments

Skill – Gymnasty – Complete as many reps as possible for each of the following: 2 min of MU (ring or bar) or 2 box/ring dips and 2 pull-up – 60 sec rest – 2 minutes of alternating pistols with KB or scaled to a box – 60 sec rest – 2 minutes plank hold; only 1 attempt – 60 sec rest – 2 minutes of strict HSPU or seated L-seated DB/KB press – 60 sec rest – 2 minutes to establish a max effort L-sit hold; only 1 attempt, once it is dropped that is it.

WOD

EMOTM for 21 minutes

1 – 15 KB Swings – 24/16K

2 – 15 Burpees

3 – 10 T2B

Score is number of successful minutes – Tie breaker is heavier than prescribed KB weight

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