WARM UP
Crossover symmetry “Activation”
Gymnastic skills
Spend 15 min working on some different gymnastics skills:
– Roll to candle stick / roll to pistol
– forward somersault / handstand to somersault (use mats!)
– hand balancing variations (single arm etc)
– bar pull-overs
– Roll to candle stick / roll to pistol
– forward somersault / handstand to somersault (use mats!)
– hand balancing variations (single arm etc)
– bar pull-overs
WOD A
20 min Recovery AMRAP
In 20 min complete as many “quality” rounds as possible:
50” Walking lunge (sandbag back rack – heavy / light)
2 Rope Climbs
15 GHD Sit-ups (Beg sub: weighted anchored ab-mat sit-up)
2 Turkish get-ups (2R+2L) (16/12kg)
10 Dumbbell push-up + Renegade row (L+R) (45/30lb)
50” Walking lunge (sandbag back rack – heavy / light)
2 Rope Climbs
15 GHD Sit-ups (Beg sub: weighted anchored ab-mat sit-up)
2 Turkish get-ups (2R+2L) (16/12kg)
10 Dumbbell push-up + Renegade row (L+R) (45/30lb)
