WOD NOTES:
Developing gymnastics takes time and practice.
Today will challenge your pulling strength and core stability.
Make sure to rest enough between efforts to maintain movement integrity.
Fitness
Part one:
3 sets
Wall Climb x 2
Seal walk x 1 length
Hollow hold x 20 – 30 seconds
Rest as needed between movements
Part two:
Strict pull ups 3 sets x 8-12 reps
Then…
Accumulate 25 horizontal ring rows (21X2)
Then…
Accumulate 25 band reverse fly’s (21X3)
5-10 minutes
light row or bike flush & rolling
Performance
HS Complex:
Wall Climb + Wall walk
Then…
Free stand HS practice
NFT:
10-8-6-4-2
Strict CTB
Strict HSPU
Rest as needed between sets to complete all reps UB
5-10 minutes
light row or bike flush & rolling
Sport
Master’s Throwdown 2.1/2.2
“Ball and Chain” / “Row 5 Hundo”
7 minute AMRAP
15 KB Swings 32/24
1 Rope climb 15 feet
Rest exactly 60 seconds
Then..
500 m row for time
