WOD NOTES
Gymnastics tester on the menu today.
How have your gymnastics skills/strength been developing?
Let’s find out?
Fitness
Dynamic prep x 2-3 sets
Prone W-T-Y’s x 6’s
Russian baby makers x 6
Indian club circles x 12
2 minute AMRAP Burpees
1 minute REST
2 minute AMRAP Active Bar hang (seconds)
1 minute REST
2 minute AMRAP Wall balls
1 minute REST
2 minute AMRAP Push ups
1 minute REST
2 minute AMRAP Hollow rocks
Performance
Dynamic prep x 2-3 sets
Prone W-T-Y’s x 6’s
Russian baby makers x 6
Indian club circles x 12
2 minute AMRAP Burpees
1 minute REST
2 minute AMRAP Strict CTB Pull ups
1 minute REST
2 minute AMRAP Wall balls 30/20
1 minute REST
2 minute AMRAP Strict HSPU
1 minute REST
2 minute AMRAP L – sit (seconds)
Sport
Dynamic prep
Prone I-Y-T’s x 8’s
Indian club circles x 12
Russian baby makers x 6
Empty bar prep
Muscle snatch + power snatch + BTN Push press + Drop snatch + Sotts press
Snatch waves
70-75-80% doubles
75-80-85% singles
80-85-90% singles
HBBS
Work up to today’s heavy positional 3 RM
Push press
Work up to today’s 1 RM
