Wednesday, March 27, 2019

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(Gymnastics Focus)
WOD Review:

Warm up all together: 60 sec bike, 10 pause air squats, 20 sec/leg pigeon and couch str, 20 sec each of 3-way banded str (https://www.youtube.com/watch?v=3HUtFvMij2E), 20 sec HS hold w/ shrugs

SOD

3 x 10 Pitcher squats/leg AND 3 x 15-20 Tubing back flies (17 min)

WOD

20 Minute AMRAP
8 HSPU (w/1 strict) (50+ 5 inch lift) (Mod: Plate & Mats, DB press) 
8 Burpees 
8 Wall facing shoulder taps: https://www.youtube.com/watch?v=r8WwpGQlq7U (Mod: Plank shoulder taps: https://www.youtube.com/watch?v=qGVomxz_QAc
8 Pistols (4/leg) or 8 Candlesticks

Cash Out: 100 Abmat Situps (post 20 min AMRAP)