Home / W.O.D. / 04/11/2023 Tuesday’s Workout

WARMUP

EMOM x 8 MINUTES (:40 On / :20 Off)
MIN 1 – Scap Push-Up + Alt. Shoulder Tap
MIN 2 – Slow Step-Ups*
MIN 3 – Seated DB Alt. Arnold Press
MIN 4 – Quad Heel Taps **

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 5-7 Strict Handstand Push-Ups*
MIN 2 – :40 Mixed Grip KB/DB Hold** (Athlete Choice, Mod)
MIN 3 – EZ Cardio

*Goal is to complete unbroken.
**Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.

(No Measure)

Week 3 of 9 Strict Gymnastics

WORKOUT

2 SETS
AMRAP x 8 MINUTES*
2-4-6-and so on…
Handstand Push-Ups
Tall Box Alt. Step-Up (Athlete Choice)**
DB Front Squats (50/35)

-Rest 2:00 b/t Sets-

*Reset at the beginning of the second AMRAP.
**Goal for step-up is higher than 90-degrees on the leading leg.

(Score is Lowest Rounds + Reps)

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 – :25/:25 Half Pigeon on Box
MIN 2 – 15 Hollow Rocks
MIN 3 – 15 Arm Haulers

(No Measure)

 
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