16th October 2018
WOD WOD, October 17, 2018
Gymnastics Dreams
Time to drill them skills with a nice little burner to finish the days work … juicy
Warm-up
A) Gymnastical flow
B) Skill movement prep / standards
B) Skill movement prep / standards
Gymnastics
STRENGTH / SKILL / MIDLINE
Rotating EMOM x 16 : 4 Sets
Minute 1 :
20 Second Hollow Hold + 1-2 x Rope Climb AHAP
Minute 2 :
1-10 x Ring Dips + 10 Second hold at top of last rep ( no struggle – only quality )
Minute 3 :
40 Second plank hold
Minute 4 : Full Rest minute
LAYOUT :
*Set up in teams of 3 – 4 ideally all performing movements at same levels
* 1 Buddy at each station, rotating in order of movement
OPTIONS :
Rope : 15ft, work bench progression / stiff leg floor pulls
Dip : Ring Push Ups / Ab mat Push up with hold
Metcon (Time)
3 Rounds for time – 12 minute cap
25 x Step Down box Jumps 24/20"
10 x KB Swings 24/16kg
10 x Push Ups
10 x KB Swings
10 x Push ups
OPTIONS :
Box Jump – Step Ups
KB : Reduce load
Push up – Ab Mat or Worm
