WOD Tuesday 6.4.13

Take 15 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol squats  x 4-6 reps each leg, Handstand Holds , (freestanding or supported) x 60-90 seconds, 30-60 seconds, L-Pull-Ups, etc…, then…

5 RFT:
3 Overhead Squats
6 Hanging Cleans
Front Squats x 9 reps
10 Minute Max!!

ACES: 

A.
Three sets, not for time, of:
Muscle-Ups x 3 reps
Box Jump x 12 reps
Toes to Bar 15 reps
15 minute max 

B.
For time:
10 Deadlifts (315/225 lbs)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots (20/14 lb)
8 Deadlifts
16 Chest to Bar Pull-Ups
32 Wall Ball Shots
6 Deadlifts
12 Chest to Bar Pull-Ups
24 Wall Ball Shots
4 Deadlifts
8 Chest to Bar Pull-Ups
16 Wall Ball Shots
2 Deadlifts
4 Chest to Bar Pull-Ups
8 Wall Ball Shots
15 Minute Max

 

C.
Three rounds for time of:
20 Abmat Sit ups
50 Double-Unders
7 Minute max

Total time w transitions from all 3 WODS should not exceed 1hr, 15 minutes total!