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Monday, October 7, 2019

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Gymnastics Focus

WOD Review then warm up all together: 60-sec row, 10 leg swings/leg, 20 sec per leg: Spiderman & Pigeon, 5 push-ups to down dog, 20 sec/leg couch str

SOD

20min to complete:

5 x 5/leg Pitcher squats (Pitcher or Bulgarian Split squats: https://www.youtube.com/watch?v=Ksz5rkmBuTA)

AND

5 x 1-2 Rope climbs (Mod: 2-3 rope pulls or 1-2 feet elevated pulls)

WOD

15min AMRAP

400m Row

16 Alt DB snatches (total) (50/35) (50+ 35/25)

4 Pole seal walk (Turf: Fwd 1 pole > Bkw 1 pole – 2x) (Mod: out and back 1x)

(https://www.youtube.com/watch?v=9Ws–bK2bJ0)

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