WOD NOTES:
Strict gymnastics work today.
Be sure to rest the appropriate duration between sets.
The goal is to make each movement perfect, not to race the reps.
The appropriate tempo will be be discussed for each movement before starting.
Building foundational movements require time and practice.
Fitness and Performance
Dynamic Prep:
2-3 sets based on individual needs
Band assisted perfect stretch x 30 sec each
Super nova pec release x 45 sec each
Boot Straps x 3 reps
5 sets:
3 – 5 pull ups
Rest 6o seconds between efforts
5 sets:
6 – 10 push ups
Rest 6o seconds between efforts
5 sets:
10 – 15 Hollow rocks
Rest 60 seconds between efforts
5 sets:
15 – 20 Air squats
Rest 60 seconds between efforts
Sport
Dynamic Prep:
2-3 sets based on individual needs
Band assisted perfect stretch x 30 sec each
Super nova pec release x 45 sec each
Boot Straps x 3 reps
5 sets
Power Snatch doubles
5 sets
Power Clean + split jerk 1 + 2
3 RFT
5/3 MU
30 feet HS Walk
4 sets
GHD sit ups x 10-15 reps
Rest 90 seconds
Pendlay row x 5-8 reps
Rest 90 seconds
