WOD - Wednesday, 2.4.15

Did you leave your phone at the gym today? We have it. 

Warm Up

3x30 seconds on:30 off Double Unders or Double Under Attempts

10 second hold Bottom of Ring Dip

5 Burpee Pull Ups

10 second Ring Support Hold

5 Burpee Pull Ups

 

Gymnastics/Skill:

4 Alternating Sets:

2 attempts Max Handstand Walk

3 High Box Jumps

Scale handstand walk to 30-60 second supported Handstand Hold or max shoulder taps

 

WOD

100 Double Unders

5 Muscle Ups+5 Ring Dips - from the top of muscle up

10 Box Jumps (30/24)

4 Muscle Ups+4 Ring Dips

8 Box Jumps

3 Muscle Ups+3 Ring Dips

6 Box Jumps

2 Muscle Ups+2 Ring Dips

4 Box Jumps

1 Muscle Up+1 Ring Dip

2 Box Jumps

100 Double Unders

*If you don't have muscle-ups, use the charts and sub your highest level pulling movement X2 plus 2 push-ups for each muscle up.

 

Fitness

Same Warm-up and gymnastics as group wod. 

100 Double Unders

20 Ring DIps

20 Burpee Box Jump Over (24/20)

15 Ring Dips

15 Burpee Box Jump Over 

10 Ring Dips

10 Burpee Box Jump Over

5 Ring Dips

5 Burpee Box Jump Over

100 Double Unders

*If you did double unders in group class and are taking fitness as well, sub doubles for mountain climbers

 

Accessory

3x30 second side plank (each side)