Wednesday, July 10, 2019

1460073646264.png

(Gymnastics Focus)

WOD Review then warm up all together: 200m jog, 20 sec/leg Spiderman and pigeon str, 5 push-up to down dog, 3 frd & bwd lunges/leg, 20 sec/leg pole calf stretch, 10 hanging shrugs

SOD

In 15 minutes complete 2-3 sets of:

8 Pistols (4/leg) or 8 Candlesticks

1-2 Rope climbs (2-3 Rope pulls) OR Muscle-up Attempts

8-10 Ab-wheel rollouts

(For those close to muscle-ups, use this time to practice the skill. If you have/are proficient with muscle-ups, stick with the rope climbs.)

WOD

15 Minute AMRAP

8 Overhead plate Fwd stationary lunges (45/25) (50+ 25/15)

8 V-ups

8 Overhead plate Rev lunges (45/25) (50+ 25/15)

8 Plate torso twists/side (16 total) (25/15) (50+ 15/10)