(Gymnastics Focus)
WOD Review:
Warm up all together: 2x: 1 indoor loop, 5 air squats, 5 hanging shrugs, 5 DB deads/arm, 5 box jumps or step-ups, THEN: 2x: 1 Pull-up, 1 DB lunge/leg, 1 DB snatch /arm, 1 burpee BJ over
SOD
10 min to work on:
Handstand work: HS walking practice/Walk to the wall, HS holds…
Rope climb technique practice
WOD 1
8 min AMRAP
1 Strict Pull-up (Mod: Strict with bands / Ring rows)
2 DB lunges per leg (50/35) (50+ 35/20)
2 Pull-ups
4 DB lunges per leg
3 Pull-ups
6 DB lunges per leg
(Increase pull-ups by 1 each round and lunges by 2 each round)
4 min Rest
WOD 2
8 min AMRAP
1 DB snatch/arm (50/35) (50+ 35/20)
1 Burpee box jump over
2 DB snatch/arm
2 Burpee box jump overs
3 DB snatch/arm
3 Burpee box jump overs
(Increase snatches and BJ overs by 1 each round)
