WARM UP + MOBILITY
Dynamic gymnastics warm-up (include some hollow / superman midline work)
Banded shoulder stretch (overhead / pec / extension)
Banded shoulder stretch (overhead / pec / extension)
WOD A
Gymnastics play time: Spend 15 min working on:
Hanstand progressions:
Wallwalks, kick ups + balance off wall, partner supported free standing, handstand walks (Adv only – balance first!)
——————
Ring inversions:
Inverted hang + controlled lower (ball, pike, hollow), front/back levers (progressions), skin the cat. Advanced athletes with strong muscle up strength: froward roll to support (practice on low rings fist, then try muscle up to froward roll.
Hanstand progressions:
Wallwalks, kick ups + balance off wall, partner supported free standing, handstand walks (Adv only – balance first!)
——————
Ring inversions:
Inverted hang + controlled lower (ball, pike, hollow), front/back levers (progressions), skin the cat. Advanced athletes with strong muscle up strength: froward roll to support (practice on low rings fist, then try muscle up to froward roll.
WOD B
“No New Friends”
Complete AMRAP in 20 min:
———————-
200m Ball run (30/20lb – Slam balls) (=1 Rep)
5 Wall walks (push-up -> chest to wall)
10 Modified dumbbell man makers**(45/30lb)
15 Toes to bar
20 Alternating box step ups w/ Sandbag (heavy/light @ 20″)
———————–
** Man maker today = Row R + Row L + Power Clean + Push press
———————-
200m Ball run (30/20lb – Slam balls) (=1 Rep)
5 Wall walks (push-up -> chest to wall)
10 Modified dumbbell man makers**(45/30lb)
15 Toes to bar
20 Alternating box step ups w/ Sandbag (heavy/light @ 20″)
———————–
** Man maker today = Row R + Row L + Power Clean + Push press
