Gymnastics
EMOTM 12 Minutes of:
Odd: 10 Wide Leg Banded Pike Leg Lifts
Even: 10 Hanging Leg Over Bench v.2
Strength
Bench Press 4×2 (Ascending)
MetCon
“HalloWOD”
For Time:
10 Burpees
31 KB Swings (1/1.5 Pood)
10 Burpees
31 Box Hops (20/24″)
10 Burpees
31 Push Press (55/75#)
10 Burpees
31 T2B
10 Burpees
31 Med Ball Cleans (14/20″)
10 Burpees
31 SA DB Snatch (35/50#)
1031m Row
Gymnastics
i) EMOTM 12 Minutes of:
Odd: 50′ OH KB Carry (2×35/2×50#)
Even: 10 Skull Crushers
ii) EMOTM 5 Minutes of:
20-30s HSW Drill (Athlete Choice)
Strength
Bent Row 3×6 (Ascending)
MetCon
Every 2nd Minute For 10 Sets Perform:
6/8 Calorie Assault Bike
8 KB Deadlifts (2×35/2×50#)
50′ Farmer Carry (2×35/2×50#)
Gymnastics
EMOTM 12 Minutes of:
Odd: 3-5 Push Off BMU
Even: 5-10 Seated Banded Pull Downs
MetCon
Complete For MAX Reps:
0:00-20:00
On Every 2nd Minute For 10 Sets Perform:
Odd: 100m Ski Erg Sprint
Even: 100m Row Sprint
20:00-40:00
AMRAP of:
4 BMU
8 Box Hops (24/30″)
12 Hang Squat Snatch (65/95#)
16 V-Ups
Gymnastics
EMOTM 12 Minutes of:
Odd: 1-5 Wall Facing HSPU
Even: 5 Standing SA DB Press (35/50#)
Strength
Push Press 3×3 (Ascending)
MetCon
4 Rounds For Time of:
50 Double Unders
30 HSPU
10 Power Cleans (155/225)
Gymnastics
EMOTM 12 Minutes of:
Odd: 15-20s Weighted Hang
Even: 1-5 Weighted Pullups
Strength
Front Squat 6×1 (Ascending)
MetCon
15 Minute AMRAP of:
500m Row
25 Thrusters (Bar)
15 Pullups
River City Strength and Conditioning 