(Practice / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 30 sec jump rope, 30 sec pass thru, 20 sec each TVWQ, 20 sec hanging shrugs, 20 sec tight kip, 30 sec PVC wall overhead squat, 20 sec BB back jerk, 20 sec BB OHS
SOD
5, 5, 3, 3, 1, 1… Overhead Squat (18 min)
WOD
Work for 40 sec and rest 20, then rotate to next skill. Complete 4 total rounds.
Rest 1 min between rounds (16 min)
Score is combined total reps.
Muscle-up (Mod: Ring or box dips OR M-up swing into a horizontal pull)
Double Unders/Single Unders
HSPU (MOD: Wall walk-ups)
(If not enough rings/bars – stagger the order)
Post WOD: Shoulder and hip ball mash
M-up swinging / pulling drills are done on the rings or bar where athletes will do the prep swing(s) and pull their hips to the rings or the bar, pulling their body into a horizontal (slight arched – not hollow) position. Goal is to finish with the body just under the rings/bar in a horizontal position with slight arch… no sitting up/through unless your hips are getting within a few inches of the bar/rings.
