Tuesday, January 22, 2019

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(Gymnastics Focus)
WOD Review:

Warm up all together: 2x: 1 indoor loop, 5 air squats, 5 hanging shrugs, 5 DB deads/arm, 5 box jumps or step-ups, THEN: 2x: 1 Pull-up, 1 DB lunge/leg, 1 DB snatch /arm, 1 burpee BJ over

SOD

10 min to work on:
Handstand work: HS walking practice/Walk to the wall, HS holds...
Rope climb technique practice

WOD 1

8 min AMRAP
1 Strict Pull-up (Mod: Strict with bands / Ring rows)
2 DB lunges per leg (50/35) (50+ 35/20)
2 Pull-ups
4 DB lunges per leg
3 Pull-ups
6 DB lunges per leg
(Increase pull-ups by 1 each round and lunges by 2 each round)

4 min Rest

WOD 2

8 min AMRAP
1 DB snatch/arm (50/35) (50+ 35/20)
1 Burpee box jump over
2 DB snatch/arm
2 Burpee box jump overs
3 DB snatch/arm
3 Burpee box jump overs
(Increase snatches and BJ overs by 1 each round)