WOD – Mon, Jul 24
2023_07_24_Gymnastics (AMRAP – Reps)
5 rounds
7 Handstand Push Ups
rest 10 seconds
5 Handstand Push Ups
rest 10 seconds
3 Handstand Push Ups
rest 60 seconds
7 Handstand Push Ups
rest 10 seconds
5 Handstand Push Ups
rest 10 seconds
3 Handstand Push Ups
rest 60 seconds
2023_07_24_WOD (3 Rounds for reps)
AMRAP 4
9 Front Squats
max lanes Handstand Walk
rest 2 minutes
9 Front Squats
max lanes Handstand Walk
rest 2 minutes
AMRAP 4
15 Front Squats
max Toes to Bar
rest 2 minutes
AMRAP 4
21 Front Squats
max Pull Ups
Rx: 61 – 42,5 – 35 | 42,5 – 30 – 25 kg
Rx+: 83 – 61 – 42,5 | 55 – 42,5 – 30 kg
| Front Squats starts from the ground
| 1 lane = 8m
| Score = total reps (3 scores)
| try to choose a rep scheme and stick to it over all rounds
| ideally erps are performed unbroken
| scale up or down to your level – but stick to the reps
| Score = reps (time in comments)
.