Tuesday, October 12th

LOFT WOD

Gymnastics
Strict Gymnastics Skill Development
Every 90-sec x 3 sets
1. 6-10 Handstand Kick Ups, Negatives or SHSPU
2. 15-20s Ring Support Hold + 15-20s Ring Dip Hold
3. 6-10 (False Grip Ring Rows or High Ring Pull Ups) + 3s Hold between each rep

Metcon
4 Rounds
2:30 Work/2:30 Rest
For Max Reps:
250/200m Row
15/10 Cal Bike
Max Deadball Squats
RX: 100/70#

Post WOD
2:00 Couch Stretch

GRIT WOD

Gymnastics
Strict Gymnastics Skill Development
Every 90-sec x 3 sets
1. 6-10 Handstand Kick Ups or 60s HS Hold or Plank
2. 15-20s Ring Support Hold + 15-20s Ring Dip Hold
3. 6-10 False Grip Ring Rows + 3s Hold between each rep

Metcon
4 Rounds
2:30 Work/2:30 Rest
For Max Reps:
250/200m Row
15/10 Cal Bike
Max Deadball or Goblet Squats

Post WOD
2:00 Couch Stretch