Thursday, March 21, 2019

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(Gymnastics Focus)
WOD Review:

Warm up all together: 3x: 15 singles, 1 indoor loop, 5 air squats, 3 lunges/leg, 5 pushups, 5 HS shrugs/10 sec hold, 10 hollow rocks

SOD

EMOM for 10 min
Odd min: 1 Rope climb
Even min: Athletes choice: (HSPU, HS negatives, Pistols, Candlesticks and/or Muscle-ups)

WOD

For Time:
100 Dubs, 30 Reverse lunges (total), 20 Palm-release pushups
80 Dubs, 30 Forward lunges, 20 Palm-release pushups
60 Dubs, 30 Lateral lunges, 20 Hollow rocks
40 Dubs, 30 Rev/For/Lat lunges (5 of each/leg), 20 Hollow rocks