Logocrossfit

WODs


November 27, 2018 Tuesday

Gymnastics - Bridge & Opening Cycle

Wall Bridge = Bridge Rotation Leg Extensions = Seated Natural Leg Extensions Not for Time

Gymnastics - Pull Up Prep

Hollow & Arch Holds = Explosive Snap into Position for Reps Not for Time

Gymnastics - Reverse Cindy

Scaling: Pull Up --> Kipping HSPU --> Pike Push Up - Push Up Single Leg Squat (5 each leg) --> Ring Support


November 26, 2018 Monday


November 24, 2018 Saturday


November 23, 2018 Friday


November 22, 2018 Thursday


November 20, 2018 Tuesday

Gymnastics 1 - Rope Climb Practice

Rope Climb Practice: Foot Position, Step Hight One Group starts with Rope Climb Practice, other group does Frogstand, Hollow body Hold, Handstands

Gymnastics 2 - Strength

First SLS right leg, second set SLS left leg


November 19, 2018 Monday


November 17, 2018 Saturday

Rest 3 min between workouts


November 16, 2018 Friday

HEAVY DAY


November 15, 2018 Thursday

kip is 9 hspus


November 14, 2018 Wednesday

or bike for 1000 M


November 13, 2018 Tuesday

Gymnastics - 1 Static Strenght

Gymnastics - 2 Handstand Walk, Muscle Up and Box Jumps

Scaling: HS Walk around the Box Muscle Up: 5 Fals Grip Ring Rows + 5 Deeo Ring Dips (Paused @ Botto & Top)


November 12, 2018 Monday


November 10, 2018 Saturday

For Quality