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  • Sergiy Gabbe

Friday 28 May 2021

Warm Up


150m Row

10m Sampson stretch lunges

200m Row

10m Banded Monster walk


-into-


10 Wall Walks or Pikes


-into-


10 Banded wall squats

10 Banded Lat Pull

3 Slow HSPU or 6 Push Ups

3 Slow Pull Ups or 6 Ring Row


Skill

12 min EMEOM


Min 1 – Muscle up Progression

Min 2 – HSPU Progression

Min 3 – Pistol Progression


WOD


16 min Running Clock


6 Rounds

6 C2B pull ups

12 Hand Release Push ups

18 Split Squats


-into-


Max Cal C2 equipment or Run.

Score – Max Cal or Meters covered on the run


** RX+

6 Rounds

3 Muscle ups

6 HSPU

9 Pistols

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