Complex Gymnastics

IMG_7332Skill:As many reps as possible in one set of Zercher Squats - 95/65#

CrossFit WOD 20 Min AMRAP: 1 Ring Handstand Push Up (Rx as follows in Games this year's men with MU into rings) 5 Power Snatches -115/75# 10 Pistols (5 each leg) 400m run

IMG_7258IMG_7259 IMG_7261 Scale options for Ring Handstand Pushups:

A. Deficit Parallette Strict B. Deficit Parallette Kip C. Parallette strict or kip D. regular Handstand Pushups E. seated DB Shoulder Press plus a kick up to handstand IMG_7314IMG_7310 IMG_7322 Scale Options for Pistols:

A.  Band or beam assisted through sticky point B.  Stand on top of box C.  Pistol Squat to box at or below parallel D.  Rollup from mat E.  Lunges IMG_7255 IMG_7309IMG_7256 IMG_7268 IMG_7284IMG_7269 IMG_7272

Daily WODLisa RayComment