WOD NOTES
Some gymnastics endurance training.
Fitness
EMOM x 15
Minute one = 10 push ups
Minute two = 12 Hollow Rocks
Minute three = 15 Air Squats
Rest 3 minutes
2 minute clock x 4 sets
20 Wall balls
DU practice with time remaining
Rest 2 minutes
Performance
EMOM x 15
Minute one = 5 ring dips
Minute two = 12 Hollow Rocks
Minute three = 15 Air Squats
Rest 3 minutes
Every 4 minutes x 4 sets
20 Wall balls 20/14
30 DU
Rest with time remaining
Sport
5 sets
Panda Pull + Power Snatch + Hang Snatch
Halting Snatch DL x 5 RM
Then…. 2 back off sets @90-85%
EMOM x 10 sets
Weighted strict C2B x 6-10
Start with 10 and when that fails, go to 9’s and so on…
