Friday, June 28, 2019

CFIS Logo.png

(Gymnastics Focus)

WOD Review then warm up all together: 60 sec bike, 10 leg swings/leg, 5 deep squat with overhead reach, 5 reps T-spine arm sweep per side, 5 pushup to down dog, 3 ankle complex per side

WOD

For time: (40 min cap)

100 DB Alt fwd lunges (50/leg) (50/35) (50+ 35/25)

50 Plate push-ups (Both hands on 1 45# plate)

100 DB Hang clean and jerk (50/arm) (50/35) (50+ 35/25)

50 Burpees

100 Alt Box step-ups (24/20) (50+ 20/16)

50 Single arm DB/KB Thrusters (25/arm) (50/35) (50+ 35/25)

Gymnastics (6:30)
Warm-up: 2 min bike, 2x: 25ft mechanical bear crawl, :20 hand stand hold, 10 ring rows, 10 push-ups, 10 lunges


WOD

33-27-21
DB DL (50/35)
15-12-9
HSPU

Post Strength
4 sets:
-8 Goblet squats (3 sec. decent)
-10 Snow angels
-15 Band pull-aparts