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Friday, September 13, 2019

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Gymnastics Focus

WOD Review then warm up all together: 200m Jog, 10 Leg Swings/leg, 15 sec/leg Wall Calf Stretch, 10 Wall Squats, 5 Push-up to Down Dog, 10 Hanging Shrugs

SOD

EMOM for 10 minutes (5 rounds each)

Min 1: 1-2 Rope climbs

Min 2: 6-10 Ab rollouts

WOD

Just Keep Going… for 24 Minutes (12 rounds/skill)

Minute 1 – 10 Thrusters (75/55) (50+ 55/35)

Minute 2 – 10/8 Inverted BB rows (https://www.youtube.com/watch?v=TNmIC0slenQ)

*Once you are not able to maintain this rep range, rest 2 full minutes and then reduce the weight OR reps per round and continue on for the remainder of the 24 min.

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