STRENGTH:
#gymnastics pressing
*If doing handstand pushups, choose one of the rep schemes below based on your hspu level.
On the Minute x 12 (3 Rounds):
Minute 1 – 8 Reps or 6 Reps or 5 Reps
Minute 2 – 8 Reps or 6 Reps or 5 Reps
Minute 3 – 8 Reps or 6 Reps or 5 Reps
Minute 4 – :30 Plank or Rest
or
On the Minute x 12 (3 Rounds):
Minute 1 – 10 Strict DB Press either standing or seated
Minute 2 – :40 Sec Plank
Minute 3 – 10 Stict DB Press either standing or seated
Minute 4 – :40 Sec Plank
#deadlift (12 Min)
Build to a “heavy” set of 3 Reps
Use this as a primer for your WOD
WOD:
#smooth criminal
AMRAP 15:
60 Double-Unders (Scale to 120 Singles or 10/8 Cal Bike or Row)
30 Wallballs (20/14)
15 Deadlifts (245/165) *BeachFit will do Double Suitcase Deadlifts **If not at Rx weight use approx 55% of 1RM
