Friday, August 2, 2019

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(Gymnastics Focus)

WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 3 fwd lunges/leg, 3 lat lunges/leg, 3 box step-ups/leg, 5 push-up to down dog, 20 sec HS hold, 20 sec each for wrist rocking and circles, 10 reps seated pvc wall press, 20 sec Bretzell stretch on each side

SOD

EMOM for 10 min

Odd min: 10 Lateral step DB/KB lunges (total) (https://www.youtube.com/watch?v=kXo0nynH2r4)

Even min: 3-8 HSPU (RX: work on strict or deficit) (Mod: Work negatives: https://www.youtube.com/watch?v=R5wFUdRWh9o)

WOD

3 rounds of:

500m Row (buy in each round)

then complete

3 Rounds of:

7 Thrusters, 7 Pull-ups, 7 Burpees (75/55) (50+ 55/35)

6:30 PM Gymnastics

Warm-up:,
2 minute row, 10 alt lunges, 10 push-ups, 10 hanging shrugs, 10 ring rows, :20 t spine opener with partner

Skill: Kipping Pull-ups (15 min)

WOD

DB Fran

21-18-15-12

KB Push Press (53/35) (35/26)
Archer Rows