Cesar
WOD
“Airplane Mode”
2 Rounds:
50/35 Calorie Assault Bike
1k Row
50 Wallballs (20/14#)
* Post time to the whiteboard.
MOVE 45
8 Minute AMRAP:
10 Dumbbell Stiff Legged Deadlift
20 Reverse Lunges
10 Glute Bridges
5 Burpees
1 Minute Rest…
8 Minute AMRAP:
10 Single Leg RDLs (10 each leg)
20 Walking Lunge Steps
10 Single Leg Glute Bridge (10 each leg)
5 Burpees
1 Minute Rest…
8 Minute AMRAP:
10 Reverse Crunches
20 Grasshoppers
10 Leg Raises
5 Burpees
After Party
1. Strict Gymnastics
12-9-6:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups
Directly Into…
6-9-12:
Strict Pull-ups
Strict Handstand Push-ups (Floor)
* 5 Minute Time Cap on Each
