WOD

Tuesday

Strength: strict gymnastics complexes

A. AMRAP in 5 min (for quality) of

3 deficit strict HSPUs

15-sec hanging L-sit

---- no rest ----

B. AMRAP in 5 min (for quality) of

3 dead stop HSPUs

6 strict toes-to-bar

---- no rest ----

C. AMRAP in 5 min (for quality) of

3 tempo strict pull-ups (3 sec up, 3 sec down)

15-sec free standing H stand (or HS floater practice)

Metcon: "Lead Foot"

AMRAP in 4 min of


27/23 cal row or 23/20 cal bike

27 burpees

27 chest-to-bar pull-ups

---- 4 min rest ---- 


AMRAP in 4 min of

23/20 cal row or 20/17 cal bike

21 burpees

21 toes-to-bar

---- 4 min rest ---- 


AMRAP in 4 min of

20/17 cal row or 17/14 cal bike

15 burpees

15 pull-ups