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4th March 2019

WOD WOD, March 5, 2019

Breathless
A day of gymnasty skill play + some spicy intervals / skill under fatuige = BLISS

Warm-up
A) 3 way buddy gymnastic style shoulder stretch
B) Shoulder prep :

2 sets of :

10 x Down dog to cobra
10 x T spine rotations ( 5/5 )
10 x Quadruped shoulder taps ( 5/5 )

Gymnastics
Rotating EMOM 12 Minutes ( 4 sets )

Min 1 : 3-5 x Ring Push Ups + 10 Second ring support
Min 2 : 5 x Barbell rows Plus 10 Second Support ( bar on J hooks )
Min 3 : 5 x V sit / Heel taps + 10 second hollow / tuck hold

*This shouldn’t feel hard, drop rep range if it does

Metcon (4 Rounds for reps)
Conditioning intervals / skill

Every 5MOM x 4 Sets

20/15 x Cal Bike / ski / row ( 60 second cap )
10 x DB Box Step overs 22.5/15kg / 20" across
7-10 x HSPU whatever can be achieved unbroken!!!

*Each set is for time – write each one on a whiteboard
*2 Waves – leaving every 2:30 minutes
*We are aiming to keep rounds well under 2:30!

OPTIONS:

Ass bike – 15 / 10 or less if cant hit cals in 60 seconds
Step over – less weight or body weight
HSPU – 1 x ab mat or 10 x seated KB shoulder press

COOL DOWN
Couch stretch x 2 mins per side
straddle hold x 3 minutes

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