Friday, April 19, 2019

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(Gymnastics Focus) 
WOD Review:

Warm up all together: 1 indoor loop, 10 big fwd arm circles, 10 big bkd arm circles, 4 pole DB waiters carry (med wt), 10 hollow rocks, 20 sec HS hold, 5 DB deads/arm, 2 DB snatches/arm

SOD

15 min to:
5 sets: 3-5 reps of 3-4 second Handstand negatives (RX 4-8 inch deficit) AND Work on one other gymnastics skill (T2B, muscle-ups, pistols, GHD sit-ups/hip extensions…)

WOD

10 Rounds for time:
10 Single arm DB snatches (5 each arm) (50/35) (50+35/25)
10 Burpees
10 V-ups

Gymnastics (6:30)

4 sets each:

Weighted single leg step-downs x8 each leg

Archer rows: x10

WOD

21-15-9-6-3

SL DB HCJ
Cal bike
Toes to bar