(Gymnastics Focus)
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 3 fwd lunges/leg, 3 lat lunges/leg, 3 box step-ups/leg, 5 push-up to down dog, 20 sec HS hold, 20 sec each for wrist rocking and circles, 10 reps seated pvc wall press, 20 sec Bretzell stretch on each side
1. Wrist rocking + wrist circles – 20 seconds each motion 2. Seated PVC wall press – 10 reps 3. Brettzel stretch – 20 seconds each side
SOD
EMOM for 10 min
Odd min: 10 Lateral step DB/KB lunges (total) (https://www.youtube.com/watch?v=kXo0nynH2r4)
Even min: 3-8 HSPU (RX: work on strict or deficit) (Mod: Work negatives: https://www.youtube.com/watch?v=R5wFUdRWh9o)
WOD
3 rounds of:
500m Row (buy in each round)
then complete
3 Rounds of:
7 Thrusters, 7 Pull-ups, 7 Burpees (75/55) (50+ 55/35)
6:30 PM Gymnastics
Warm-up:,
2 minute row, 10 alt lunges, 10 push-ups, 10 hanging shrugs, 10 ring rows, :20 t spine opener with partner
Skill: Kipping Pull-ups (15 min)
WOD
DB Fran
21-18-15-12
KB Push Press (53/35) (35/26)
Archer Rows
