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Wednesday, March 18, 2020

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Gymnastics Focus

WOD Review then warm up all together: 3x: 1 indoor loop, 3 step to Spiderman, 3 push-up to down dogs, 1 pole duck walk

*Duck walk: https://www.youtube.com/watch?v=wZ4e1YiDYfc

SOD

In 10 minutes complete 2-3 sets of:

10 Banded (light ankle band) straight arm raises (https://www.youtube.com/watch?v=IAkx9mQM_7I)

10 Slow hanging shrugs

5 Scaled BB levers (https://www.youtube.com/watch?v=qXYsX2I6FKk)

WOD

For time:

200m Run > then 1 Round of Badger:

20 Pull-ups

30 Palm release push-ups

40 Abmat sit-ups

50 Air squats

400m Run > then 2 Rounds of Mary:

5 HSPU (50+ 1 plate & pad)

10 Pistols (5/leg) (Mod: SL Box squats Or Box soft heel touches)

15 Pull-ups

600m Run > then 3 Rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air squats

800m Run > Done

AT home WOD:

20 min AMRAP of:

3 min run

20 palm-release push-ups

20 fwd alt lunges (10/leg)

20 hollow rocks

20 air squats

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