Tag

Gymnastics

SKILL: 30 Turkish Get ups WOD: 3 Rounds 400m Run 15 V ups

LIFT: Jerk – 3 RM WOD: 36-24-12 Sit ups 18-12-6 H/R Push ups 200m Sandbag Run after each round

SKILL: Deck Squats – Pistols WOD: 10-9-8-7-6-5-4-3-2-1 Renegade Rows @ 35/25 Box Jumps @ 24/20

LIFT: Bench Press – 5 RM WOD: 3 Rounds 10 Abmat sit ups 20 Med ball cleans @ 20/14 30 Double under’s

SKILL: Paralette play WOD: For Max Reps: 2 min Row for Calories 2 min Box Jump Overs @ 24/20 2 min Hollow Rock 2 min...

LIFT: Press – 5 RM WOD: “DIANE” 21-15-9 Deadlift @ 225/155 HSPU

SKILL: MU transition + ring dip WOD: 21-15-9-15-21 Weighted step ups @ 40/25 Medicine ball cleans @ 20/14

LIFT: Bench Press – 3 x 5 WOD: 6 Rounds 6 Manmakers @ 35/25 12 V to Hollow body

LIFT: Snatch – 7 x 1 WOD: 3 Rounds 15 HSPU 30 Double under’s 60 Calorie Row – 14 min cap –

SKILL: 1200m Run WOD: 5 Rounds 10 sit ups 10 push ups 40 double under’s