WOD NOTES:
Today’s session is kinda a “build your own adventure”.
Work your weaknesses at low intensity.
Some gymnastics practice today.
Perfecting positions takes time and patience.
Fitness
5 rounds
1 minute:
Plank
Ring plank
Hollow hold
2 minutes:
Animal movements of your choice
3 minutes:
Rowing @lower stroke rate
Ski erg @lower stroke rate
Assault bike @lower watts
Keep intensity lower (-150 BPM)
Performance and Sport
5 rounds
1 minute:
HS Hold (chest to wall)
Support on rings
2 minutes:
Bottoms up Pistols x alternating
Tight kip on bar x sets of 6
Tap swings on rings x sets of 6
3 minutes:
Rowing @lower stroke rate
Ski erg @lower stroke rate
Assault bike @lower watts
Keep intensity lower (-150 BPM)
