(Glycolytic 2-5 min bursts)
WOD Review:
Warm up all together: One indoor loop, 10 leg swings/leg, 10 wall squats, 30 sec BB front rack stretch, 10 BB front squats, then 2x: 5 cal bike, 20 singles, 5 dubs, 5 front squats (light wt)
WOD
On the 4:00 x 6 Rounds: (24 min total)
15/12 cal Bike (50+ 10/6)
25 Dubs (50 singles)
5 Front squats (185/125) (50+ 115/75) (Fitness: Goblet squats)
BB taken from the ground – 1st rep can be a squat clean
*If less than 90 sec rest, reduce wt on BB first, then reduce cals on bike
*If more than 2 min rest, increase wt on BB first, then increase cals on bike by 2-3 cals
Post WOD: Use the remaining time in class to stretch, mash, work mobility of legs, hips, front rack position.
Gymnastics
Strength:
L Hang practice: 3 sets of :20-:30
Weighted Strict Pull-up: Build to a heavy set of 5
Then,
4 drop sets at 80% of 5RM
WOD
4 RFT
12 DB Snatch (50/35)
10 Burpees over DB
8 DB OHS (5 each arm)
