WOD: “Gymnastics, EMOM, and Ladder” -Mon 10.13.14

Skill:  Pistols

 

Part A: (performed on Side A)

10 Round EMOM (min 0,1,2,3,4,5,6,7,8,9)

10 T2B (Mod: Handing Knee Tucks)

5 Front Squats (95/65) FB (135/95)

(Once you cannot complete the 10 T2B and 5 Front Squats within the minute, then it becomes an AMRAP. Remember what round you failed to complete the 10 and 5 and keep track of how many rounds you completed altogether)

 

3 min rest in between Part A and B 

 

Part B: (performed on Side B-turf side)

10 Min Ladder (reps for each exercise: 3, 6, 9, 12, 15, …)

Pistols (Alt: 2 for 1)

Lateral Box Jump (24/20) (Mod: lower the box height – No Step Ups unless limited by injury)

ABMAT Sit Ups

 

*If class has more than 8 people then divide into two groups.  One Group starts with Part A.  The other Group Starts with Part B

*Record how many rounds were completed on the EMOM

*Record how far along the ladder you finished

 

 

 

IMG_6402 IMG_6403 IMG_6404

 

 

 

 

 

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