Friday, October 26, 2018

1460073646264.png

(Practice / Gymnastics Focus) 
WOD Review: 8 min

Then group warm up all together: 3x: 5 cal pull, 10 hanging shrugs, 5 box jumps… then, 2x: 1 pole forward lunge walk, 1 pole frd inchworm with push-up

Skill WOD

12 min to practice 1-2 gymnastics skills.

WOD 1a

For time (10 min cap for WOD 1)
21-15-9
Ring push-ups (RX feet on 2/1 45#) 
Calorie Row
* Goal of the plate is to have the male’s chest clearly below their ankles and ladies chest at/or slightly below their ankles)

… Directly into…

WOD 1b

21-15-9
Box jumps (24/20) (50+ 20/16)
Pull-ups

WOD time is total time for both WODs.

Use the SOD to work on your gymnastics skills (handstand push-up/walks/hold, muscle-ups, ring dips, rope climb, toes to bar etc…). Practice your modifications as well.