Warmup:

200M jog

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

10 Thoracic High Fives

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

WOD:

In 2:00, complete…

5 Pull Ups

10 Push Ups

15 Air Squats

-rest remaining time

-repeat for 20 Rounds

Score = Slowest Round

Video courtesy of Mayhem Athletics.

Today’s gymnastics work is also a little bit of a tester on your ability to transition from one movement to another in some of the more famous hero and girl WODs.  The 5 pull ups, 10 push-ups, 15 air squats that we see in “Cindy” and some times when we break up the reps in “Murph” only works well if you are able to move quickly and efficiently from one movement to the next. A normal round of “Cindy is under a minute, so if you get more than minute of rest between each round, you kept a good pace.

Scaling Options:

Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> Push Ups off box

Air Squats -> to controllable depth

ELITE: Wear 20/14# vest

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Pose – 1 Min per side