Friday, February 9, 2019

CFIS+Logo.png

Friday (Gymnastics Focus) 
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 5 TVWQB, 5 BB high hip snatch, 5 BB hang snatch, 5 BB OHS, 5 power or squat snatch, 10 hanging shrugs, 10 sec bottom of dip hold

SOD

In 10 min:
Build up to the heaviest BB snatch weight you will use in the WOD
3 x 10 Tubing back-flies

WOD

20 Snatches (95/65) (50+ 75/45) (Fitness: KB SDHP)
20 Pull-ups (Mod & Fitness: Ring rows)
15 Snatches (135/80) (50+ 85/55)
15 C2B pull-ups (Mod: Banded strict pull-ups)
10 Snatches (155/95) (50+ 90/60)
10 Strict pull-ups (MOD: negatives)
5 Snatches (185/105) (50+ 95/65)
5 Muscle-ups (Ring or Bar) Or 15 Ring dips (Mod: 15 Box dips or close grip push-ups)

Gymnastics WOD

Skill: Knees to Chest

WOD

TBA