Tuesday, June 11, 2019

Website Spider.png

(Gymnastics Focus)

WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 20 sec/leg Spiderman, 20 sec/leg pigeon, 20 sec/foot pole/calf stretch, 10 pausing BB back squats, 5 fwd lunges/leg

SOD

5, 5, 3, 2, 1 Ascending Back squats & 2-4 sets of 10-15 light tubing back flies (25 min)

WOD

For time:

Females:

23-20-17-14-11: cal Row

16 Stationary Forward stepping alt Lunges (8/leg) (body weight)

Males:

27-24-21-18-15: cal Row

16 StationarybForward stepping alt Lunges (8/leg) (body weight)