WOD
“Mary”
AMRAP 20
5 Handstand Push Ups
10 Pistols
15 Pull Ups
AMRAP 20
5 Abmat Handstand Push Ups
10 Assisted Pistols
8 Pull Ups
AMRAP 20
5 Bench Push Ups
10 Step Downs
15 Ring Rows
WOD GUIDANCE & GOALS
Mary! The key to this workout is setting a steady pace from the beginning and then sticking to it. If you feel blown up by the third or fifth round, you went out too hot! When you get to rounds 8,9 and 10, THAT’s when the workout will catch up with you! For all gymnastics movements try to do them unbroken for as long as possible. Eventually you may have to break pull ups into sets of 10 and 5 or 6,5 and 4. Target 10 rounds.
Post Rounds to Comments. Compare Scores HERE.
HOME WOD
AMRAP 20
5 Push Ups
10 Pistols
15 Sit Ups
ENDURANCE
Rest
13 + 15
5 strict 1 ab / 10 box pistols / 5 strict black band pu
9 + 15, 5 BPUs, 10 close ASs, 8 banded PUs ( purple b)
8+21
5 Hspu abmat+10# plate, rig assisted pistols, lipping pull-ups
Ya buddy!!!
7+13
mcx hspu/pistols to ball/8 kpu
6 rounds
2 ab mats, pistols to ball, 15 pull ups (hand ripped in round 5 so switched to RR for 1/2. Of round 5 and round 6)
5+4 Pole pistols
9+6. 30# db / pistols to plate ball / 8 kpu
9+16 2AbMats/10 bench assisted pistols/5 Rnds of 8 PullUps – ripped hand – RingRows to finish last rounds
6+11 MCx
9 mc- (subbed 10 cal bike for pistols)
10+2
5 inverted pushups on bench, 10 box pistols, 10 pullups
9+ 16 MA ish
Inverted box PU
Pistols to box
Alternated rounds of 8 banded sPu/10 KPU
6+5 pistols to 25#+medball
8+15- 1 ab mat
6+25 MCx
Lots of falls and no reps on the right leg!
10 rounds even.
20# dbs for seated dumbbell presses, pole pistols, 5 kipping pull-ups (first kipping pull-ups ever!!)
9 rd- 3 strict/2kipping HSPU, ring rows round 9 (ripped! )