In WODs

Warm Up

Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Push Ups x 5 Meters
Pistols x 3-5 reps each leg”


Push Press

KB Swings

Push Ups


Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Push Press
Kettlebell Swings

Choose a weight that is challenging and will get you better!

EVERY movement must be virtuous. Expect and accept nothing less.

WOD Courtesy of CrossFit Invictus 🙂


Travel WOD

30 sec handstand
30 sec rest
1 minute handstand
30 sec rest
15 sec handstand
30 sec rest
45 sec handstand
30 sec rest
100 push up
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