STUDIO CITY
SKILL
Spend 15 minutes practicing pistols:
Rolling pistol drills, deck squats, weighted etc. 

WOD
"Tres Hombres"
Max reps per round

3 min AMRAP
7 deadlifts @ (225/175)
5 chest to bar pullups
3 strict handstand pushups

3 min AMRAP
7 chest to bar pullups
5 deficit handstand pushups (6")
3 dead lifts @ (225/175)

3 min AMRAP
7 deficit handstand pushups
5 deadlifts (225/175)
3 chest to bar pullups

*3 minute rests in between AMRAPS

ACCESSORY
7-7-6-5-4 strict ring dips
3 sets:
20 dumbbell bench press
20 weighted v-ups

 


HERMOSA BEACH
GYMNASTICS
6 Rounds
7 Ring Dips
2 Hips To Rings (Scale=5 Hips to Rings)
2 Muscle Ups (Scale=5 Jumping Low Ring Muscle ups)

STRENGTH
Hang Power Snatch
3 x 3 @ 50%
2 x 2 @ 60%
2 x 2 @ 70%
7 x 1 @ 75% about every 30s
Score: Weight at 75%

WOD
For time:
50 Box Jumps (24/20)
50 Calorie Row
50 Overhead Squat (45/35)

 

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