(Gymnastics Focus)
WOD Review then warm up all together: 60 sec bike, 10 leg swings/leg, 5 deep squat with overhead reach, 5 reps T-spine arm sweep per side, 5 pushup to down dog, 3 ankle complex per side
1. Thoracic spine arm sweep – Perform 5 reps each side 2. Deep squat with overhead reach – 5-10 reps 3. Ankle complex – 3 reps
WOD
For time: (40 min cap)
100 DB Alt fwd lunges (50/leg) (50/35) (50+ 35/25)
50 Plate push-ups (Both hands on 1 45# plate)
100 DB Hang clean and jerk (50/arm) (50/35) (50+ 35/25)
50 Burpees
100 Alt Box step-ups (24/20) (50+ 20/16)
50 Single arm DB/KB Thrusters (25/arm) (50/35) (50+ 35/25)
Gymnastics (6:30)
Warm-up: 2 min bike, 2x: 25ft mechanical bear crawl, :20 hand stand hold, 10 ring rows, 10 push-ups, 10 lunges
WOD
33-27-21
DB DL (50/35)
15-12-9
HSPU
Post Strength
4 sets:
-8 Goblet squats (3 sec. decent)
-10 Snow angels
-15 Band pull-aparts
