Thursday, January 3, 2019

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(Gymnastics Focus)
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec BB straight leg deads, 10 air squats, 10 abmat sit-ups, 5 DB snatch /arm, 5 DB rev lunges/leg, 15 sec HS hold, 1 pistol / leg or 2 candlesticks

SOD

4 x 3^ Deadlifts (Conventional or Sumo) (15 min)

WOD

For time:

Part 1: 10 min to complete

150 WB (20/14 at 10’) (50+ 14/10 at 10/9)
*EMOM 3 Burpees
*If you don't finish the 150 WB in the 10 min time cap, you will finish the remaining reps at the end of the chipper.

From 10 – 14 min: Prepare for Part 2

From 14: Part 2 = Chipper
100 Double unders (150 singles)
80 Air squats
60 Abmat sit-ups
40 DB snatch (total) (50/35) (50+ 35/25)
30 DB reverse stepping lunges (15/leg) (50/35) (50+ 35/25)
20 HSPU (50+ 1 pad)
10 Pistols (50+ RX & Mod candlesticks)