Wednesday, January 16, 2019

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(Gymnastics Focus)
WOD Review:

Warm up all together: 2x: 1 indoor loop, 5 air squats, 5 BB back squats, 5 BB deadlifts, 5 BB hang power cleans, 5 BB jerks, 5 abmat sit-ups, 5 hanging shrugs, 5 sec bottom of ring dip hold/stretch

SOD

In 15 min build to a challenging set off BB Back squats (Fitness: 3-5 rounds of: 10 MB squat clean, 10 V-ups, 200m jog)

WOD

20 min AMRAP
3 BB clean and jerks (135/95) (50+ 105/75) (Fitness: DB C&J)
6 Pull-ups (Mod: Bands) (Fitness: BB/DB bent over rows)
9 Ring dips (Mod: Kneeling ring dips (ideally no bands), Box dips (Fitness: Push-ups)

*20 Ab-mat sit-ups between each round.