WOD

05.07.18

WARM UP

General & Specific

GYMNASTICS STRENGTH

Every 3’ x 4-5 sets perform:

– Strict Ring Muscle Ups or Strict Chin Ups tempo 2020 – 1-3/3-6 reps

– Gymnastics Push Ups – 4-12 reps

– Reverse Plank – 30-40”

WOD

8’ AMRAP of:

6 Power Snatch @115/75lbs

24 Double Unders

WARM UP

General & Specific

GYMNASTICS STRENGTH

Every 3’ x 4-5 sets perform:

– Chin Ups or Ring Rows – 3-6 / 8-10 reps

– Gymnastics Push Ups – 4-12 reps

– Reverse Plank – 30-40”

WOD

8’ AMRAP of:

6 Power Snatch @95/65lbs

24 Double Unders or 75 Single Unders

WARM UP

General & Specific

GYMNASTICS STRENGTH

Every 3’ x 4-5 sets perform:

– Ring Rows – 3-10 reps

– Gymnastics Push Ups – 4-8 reps

– Reverse Plank – 20-30”

WOD

8’ AMRAP of:

12 Alternating Arm DB Snatch

30″ Single Unders

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