WOD
“Godzilla”
AMRAP 12
AMRAP 12
8 Strict Handstand Push Ups
6 Strict Toes to Bar
4 Strict Pull Ups
6 Strict Toes to Bar
4 Strict Pull Ups
Rest 4 Minutes
AMRAP 6
8 Kipping Handstand Push Ups
6 Kipping Toes to Bar
4 Kipping Pull Ups
WOD Guidance & Goals:
Be SMART with your rep schemes when it comes to strict movements. Do smaller sets with quick breaks to keep moving forward without having to rest for extended periods of time. The first round, try doing the handstands 4/4, the strict toes to bar 3/3 and the strict pull ups unbroken. Remaining rounds do sets of 2 or even singles. For the kipping movements, go unbroken as long as possible. Target 5 rounds for the AMRAP 12 and 4 rounds for the AMRAP 6.
Post Rounds to Comments.
5 Rx/ 5+2 Rx
I ❤️ Gymnastics!
3+8 – deficit ring rows for strict pullups; rx-ish hspu thru 3 rds and then 1 abmat
3+6 – ring rows for kpu
6+ 14, seated DB press 20#, KU, bk+r band PUs
4+ 8, DB 15#, KU, banded PUs
3+13 1 ab mat and 15# plate
4 2 ab mats
30# DBs, KUs, RBPUs
5 + 6 strict
4 + 6 pushing/kipping
4+11 (1 then 2 abmats)
5+2 rx
5+5 with 1 mat +#5 plate, mix of strict knees-up and hanging leg lifts
3+5 with strict HSPU and 1 mat +#10, kipping knees up
5+2 1 am
3+8 Rx
7 2abmat/ purple banded PU
3+2 strict HSPU
5 + 1 v-ups / black band pull ups
4 + 1 Rx
5+2 1am
5+2 rx
5+2 Rx / 5 Rx
3+15 – 1 ab mat
3+3 – 6KHSPU
3+17- 1 mat (strict)
5- 1 mat + 5# plate (strict)
6+2 / 5 rx
6 (1 ab mat) / 3 Rx
6 @ 4 strict hspu w/1 ab mat, 4 strict pull up attempts – only got 1-2 legit each round
3+3 @ 8 khspu first round, 6 rest no ab mat
4 1 abmat/strict TTB atts n knee ups
5 1abmat+5# plate.
48:44 10k row at home today
–6mnt sleep regression for Syl = barely 2 hrs sleep
5+16 2abmat, strict ttb & pu not all rx
3+7 2abmat, no kip
all the swole after that one
6 strict with 1 mat and knee ups (shoulder)
4 strict (same as above)