Gymnastics WOD klo 14

Warmup:
MB throwing

Mobility:
Calves, hamstrings, glutes, hip flexors
lower back
chest, triceps

Speed:
4x6m dash

Skills:
GHD situps
GHD reverse hyper
(Wo)Man Maker

WOD:
15 min AMRAP
1 (Wo)Man maker
run 100m
20 m forward sled push
20 m backward sled pull
5 GHD situps
10 GHD reverse hypers

every round add one rep to
(Wo)manmaker 1+1 , GHD situps 5+1, reversehyper 10+1, …

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Endurance WOD klo 15
Warm up
3 rounds
10 wallball
5 t2b
50 m backward run
100 m forward run

Mobility
calves, hammies, glutes, hip flexors, quads

Strength
sledpush
sledpull

Skills
Over the wall climb

WOD
Four rounds for time of:
Row 400 Meters
Over the wall climb
Run 400 Meters
(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)
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