Cesar
WOD
“Six Flags”
Every 3:00 x 6 Rounds:
15/12 Calorie Assault Bike/Row or 200m Run
30 Double Unders
3 Power Snatches (climbing)
* Building in weight on the power snatch over the 6 rounds. Post heaviest weight completed to the whiteboard.
MOVE 45
12 Minute AMRAP:
15 Reverse Lunge to High Kick (15 each side)
15 Push Off Side Lunge (15 each side)
10 Jump Squats with Pause in the Bottom
1 Minute Rest…
12 Minute AMRAP:
30 Plank Jacks
40 Mt. Climbers
50 High Knees
After Party
1. Gymnastic Skill
Ascending Ladder for 5 Minutes:
2 Strict Handstand Push-ups
2 Calorie Row
4 Strict Handstand Push-ups
4 Calorie Row
…and so on…
Continue to Add (2) Rep to Each Movement
Rest 2 Minutes…
Ascending Ladder for 5 Minutes:
2 Kipping Deficit Handstand Push-ups (4″/3″)
2 Calorie Row
4 Kipping Deficit Handstand Push-ups (4″/3″)
4 Calorie Row
…and so on…
Continue to Add (2) Rep to Each Movement
