Gymnastics Focus
WOD Review then warm up all together: 1 indoor loop, 10 leg swings/leg, 5 push-ups to down dog, pigeon str, 3 step to Spiderman, 10 PVC pass thru, 10 good mornings, 5 PVC snatch balance, 5 BB OHS, 10 hanging shrugs, 10 sec HS hold
SOD
In 12 minutes complete 2-3 sets of:
4-6/leg BB Fwd stepping lunges (front or back rack)
6-10 Ab wheel roll-outs
WOD 1
7 min AMRAP of:
21-15-9:
Overhead squats (95/65) (50+ 65/45) (Mod: front or goblet squat)
Toes to Bar
*Once you finish the first set 9 T2B, begin back with 21 OHS
*Completing the 21-15-9 = 1 round
Rest 5 Minutes
WOD 2
7 min AMRAP of:
12-10-8
Rev alt lunges/leg (body weight)
HSPU
*Completing the 12-10-8 = 1 round
