Monday, June 17, 2019

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(Gymnastics Focus)

WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 5 TVWQB, 10 HS shrugs or 20 sec hold, 10 hanging shrugs, 5 push-ups to down dog, 10 pausing air squats

SOD

Every 2 min for 8 minutes, accumulate 40-60 sec of HS hold OR 8-10 HSPU (Those highly proficient in HS: add deficit, some strict and/or add more reps)

WOD

EMOM for 24 minutes (8 rounds)

Min 1 – 8 T2B (Mod: 10 K2C or 10 V-ups)

Min 2 – 15/11 cal Bike

Min 3 - 5 Pullups, 10 Pushups, 15 Air squats

*Reduce reps as needed to ensure some rest between exercises.

Gymnastics (6:30)

Skill Work (15 min)
4 sets:
-L sit on box or plates :10-:20
-Handstand walking practice

WOD

12 min AMRAP

15 AKBS (53/35)
12 KB Goblet Squats
9 Burpees