beachwodsitups-300x244ATHLETE

A. Skill Work: Rope Climbs/Rope Get-ups/Rope Knees to Chest
For those who already have rope climbs:
EMOM10
1 Rope Climb + 10 AbMat Situps

B. “Man on the Run”
12 min Ascending Ladder
1 DB Man-Maker*
1 Shuttle Run**
2 DB Man-Maker
2 Shuttle Run
3 DB Man-Maker
3 Shuttle Run

*There are many different versions of Man-Makers but for our purposes today, a man-maker will be comprised of the following exercises while holding dumbells: Pushup, Row each arm, Jump Feet In wide to squat position, Stand up and Press. Push-up and row can be done on knees if necessary.

**One Shuttle Run is 10m down, touch the floor, 10m back.  If you are unable to shuttle run due to injuries, you will be doing increasing bike sprints =).

C. Optional Post WOD Cashout:  Max L-sit x 3, Resting 1:00 between attempts

GYMNASTICS SKILLS & DRILLS

A. Skill Work: Rope Climbs/Rope Get-ups/Rope Knees to Chest

EMOM10
1 Rope Climb or 2-3 Get-ups + 10 AbMat Situps

B. 5-4-3-2-1
Wall Climbs
Burpee Strict Pull-up
Pistols (each Leg) or Pistol progression or Air Squat x 3
*0:30 L-sit between sets