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.
5+5 2 ab mats, pistols to ball +15 lb plate
13 rounds bench/rig assist/7 kpu
9+15
mcx hspu / close-legged squats / 8 kpu
Last time:
7+13
mcx hspu/pistols to ball/8 kpu
8 – Almost MCx – Heel on a plate for pistols
Well this one was a great reminder that taking 3 months off is no bueno 🥴
8+5
All the mods….
5 20# db seated presses
Planks w/db pull throughs (legs are SHOT)
5 banded strict pull ups (and I used 3 bands! 🤣)
5 BHSPUs
10 rig-assisted leg back pistols
7 RBPUs
2 RBPUs shy of 10 rounds
10.08.2019 8 rounds + 5 (30#•2 standing strict DB press, 10 BB-assisted pistols, 8 PUs (4 rounds with RB, 4 with BB) per round)
9+15- 1 ab mat*
*ripped halfway thru 8th rd & RR from there