(Gymnastics Focus)
WOD Review:
Warm up all together: 1 indoor loop, 10 big fwd arm circles, 10 big bkd arm circles, 4 pole DB waiters carry (med wt), 10 hollow rocks, 20 sec HS hold, 5 DB deads/arm, 2 DB snatches/arm
SOD
15 min to:
5 sets: 3-5 reps of 3-4 second Handstand negatives (RX 4-8 inch deficit) AND Work on one other gymnastics skill (T2B, muscle-ups, pistols, GHD sit-ups/hip extensions…)
WOD
10 Rounds for time:
10 Single arm DB snatches (5 each arm) (50/35) (50+35/25)
10 Burpees
10 V-ups
Gymnastics (6:30)
4 sets each:
Weighted single leg step-downs x8 each leg
Archer rows: x10
WOD
21-15-9-6-3
SL DB HCJ
Cal bike
Toes to bar
