Roachy OHL

If you have still got 16.3 on the brain and wish to repeat you will have to do so outside of normal class times. There has been some amazing progress on the bar muscle up, with several nailing their first during the workout, and many coming desperately close. The Open has forced all of us to search deep into our bag of tricks and try, try and try again to achieve the near impossible. Damn chest to bar pull ups, double unders and now this..a bar muscle up??!! But we all got way better than we were, and if you didn’t get one this time..then there’s always next time. Just never give up trying. :-)

Gymnastics

Handstand Progressions

  • Nose and toes (3 x 20s )
  • -ves (9 x 1)
  • Headstand to kipping extension ( 3 x 3 reps)
  • Strict ( 5 x 3-5 reps )
  • Deficit ( 5 x 2-3 reps)
  • Practise Free HS ( accumulate 45 secs )

WOD

” The Good Oil ”

AMRAP 7

10 HSPU

20 Wall Ball

REST 4 minutes

AMRAP 7

10 KBS (32/24)

20 Cal Row

Score is TOTAL REPS