WOD

06.05.19

WARM UP

General & Specific

GYMNASTICS STRENGTH

12’ EMOM

min1- Rope Climb / Strict Chin Ups – 1-2 ascends / 3-6 reps

min2- Pike Push Ups Feet on Floor – 4-12 quality reps

min3- Lateral Side Plank Rotations – 8/10 reps each side

WOD

3 rounds of:

25 Wall Ball @20/14lbs

20 Alternating Arm DB Snatch @45/25lbs

50 Double Unders or 150 SU

WARM UP

General & Specific

GYMNASTICS STRENGTH

12’ EMOM

min1- Rope Climb / Strict Chin Ups – 1-2 ascends / 3-6 reps

min2- Pike Push Ups Feet on Floor – 4-12 quality reps

min3- Lateral Side Plank Rotations – 8/10 reps each side

WOD

3 rounds of:

25 Wall Ball @16/8lbs

20 Alternating Arm DB Snatch @30/20lbs

50 Double Unders or 150 SU

WARM UP

General & Specific

GYMNASTICS STRENGTH

12’ EMOM

min1- Ring Rows – 8-10 reps

min2- Push Ups  – 4-12 quality reps

min3- Lateral Side Plank Rotations – 8/10 reps each side

WOD

3 rounds of:

25 Wall Ball or KB Goblet Squat

20 Alternating Arm DB Snatch 

60″ SU

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