WOD 22.01.20

Gymnastics :
A. CORE training
4 rounds of
12″ to 15″ GHD hip extension hold (weighted or not)
30″’ med ball plank hold
30″ lateral plank with rotation (L)
30″ lateral plank with rotation (R)
30″ rest


B) Muscle ups
EMOM 12’
odd min : 5 – 7 false grip ring pull ups
even min : 8 – 12 ring muscle up transition


C) Team WOD
(teams of 3)
AMRAP 15’ :
partner A = 200m ski erg
partner B = hollow hold
partner C = max rope climb
—> max rope climb