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Friday, July 7th

6
Jul

Friday, July 7th

WOD

Gymnastics Conditioning 

Start a running clock.

Repeat the following for 4 rounds (12 minutes).
min 1 = 7-10 handstand push-ups
min 2 = 7-10 GHD sit ups
min 3 = 30 double unders

Metabolic Conditioning

 5 rounds for time
20 alternating dumbbell snatches 50/35
20 air squats

Post time to Comments.

27 Responses

  1. robseda

    Gymnastics emom
    5 strict Hspu on wooden parallettes to 35 + abmat
    Last round had 2 kipping
    10 ghd sit-ups
    30 dubs

    Metcon: 9:26 rx
    One of you superstars can do this in 7:30

  2. BAston

    Gymnastics (started with GHD’s):
    12 GHD’s
    30 Dubs
    8 HSPU

    Conditioning:
    12:57
    This was awful. Couldn’t catch my breath and had trouble cycling the snatches.

    1. chad

      9am: back squat 205(5)-225(3)-250(3)
      11am: 5 Rounds = 223rx
      1 min – Row Cal (17/15/15/15/17) =79
      1 min – Power [email protected] (14/10//10/10/13) =57
      1 min – Burpees over the bar (19/17/17/17/17) =87
      1 min – Rest

  3. Rekas

    Gymnasty emom
    hspu: 7,5,5,6
    ghd: 7,7,7,7
    dubs: 30 all (unbroken one of the rounds wooo)

    Metcon
    10:09 rx

    neck, shoulders and lower back are shot!

  4. dtm

    5 Rounds every 90 seconds:
    Max Strict HSPU (13/9/7/6/6)
    8 Bulgarian Split Squats w/ 50# db (each leg, db held in front)

    5 rounds for time:
    10 dumbbell snatches 50# (Left Arm)
    10 dumbbell snatches 50# (Right Arm)
    20 air squats
    6:58

    *Underwear Fitness adjustments because I can’t put the DBs on the ground*

  5. Ashley Moduno

    Gymnastics RX
    HSPU: 11, 8, 10, 9
    GHDSU: 15 each round
    Dubs: 20 each round

    WOD: 10:37 RX Muh calves are on fiyaaaaaa

  6. johanna

    Gymnastics EMOM:
    Min 1: 7 ub HSPUs
    Min 2: 14 ab mat sit-ups
    Min 3: 50 ub DUs

    WOD:
    7:04 @25#
    Thought it was 50 air squats a round so did like 45 the first round until I was enlightened. 25# is way more fun than 35#.

  7. anitasraman

    1) 10 pike HSPU with stool
    2) 10-15 with cushion
    3) 1 minute combo DU and regular jumprope

    Metcon 11:30 at 25lb

  8. JLee

    On Saturday

    5 rounds of 20 DB snatches 20 air squats

    11:03 Rx

    Broke snatches into 8/6/6 with short breaks starting 3rd round