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Thursday, March 12, 2020

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Gymnastics Focus

WOD Review then warm up all together: 180m jog, 10 leg swings, 5 inchworms, 5 up to down dogs, 5 hollow rocks, 5 TVWQB

SOD

12min EMOM

Min 1: Rope climb (1-2)

Min 2: Muscle-ups (1-5)

Min 3: Dragonfly / Floor lever (https://www.youtube.com/watch?v=04FvC4JcisU) (2-4)

WOD

5 Rounds for time:

5 Strict HSPU’s (50+ kipping)

10 Pull-ups (Rx: 10/5 strict)

100′ Walking lunges (4 poles)

20 Abmat sit-ups

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