WOD NOTES
Gymnastics Friday continues for April.
We trust that you are all feeling increased pulling and core strength.
Fitness
3 sets
Jefferson curl x 3
Band Frogger x 45 sec
Pancake x 45 sec
5 sets NFT
10 elbows out ring row
10 V ups
1 slow controlled bear crawl
Performance
3 sets
Jefferson curl x 3
Band Frogger x 45 sec
Pancake x 45 sec
5 sets NFT
6 Strict CTB
10 V ups
3 Wall climbs
Sport
3 sets
Jefferson curl x 3
Band Frogger x 45 sec
Pancake x 45 sec
HS work
Chest to wall – finger balance x 20 reps
Shoulder stacking – over/under x 20 reps
Chest to wall – scapular contractions x 20 reps
Chest to wall – shoulder taps x 20 reps
Chest to wall – Scissors x 20 reps
Free stand kick up to hold x 5 + 5 seconds
Pike tuck jumps to hold x 5
Then….some free stand fun 🙂
