WOD

08.01.19

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 4 minutes x 4-5 sets perform:

– Strict Knee to Elbows – 6-10 reps

Goodmorning with DB on Chest – 10-12 reps

Lateral Side Plank – 30-40” /side

WOD

15’ AMRAP of:

20 M / 15 W Push Ups

10 One Arm OverHead DB Forward Lunges (rx arm) @45/25lbs

20 Box Jump @24”/20”

10 One Arm OverHead DB Forward Lunges (left arm) @45/25lbs

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 4 minutes x 4-5 sets perform:

– Strict Knee to Elbows – 6-10 reps

Goodmorning with DB on Chest – 10-12 reps

Lateral Side Plank – 30-40” /side

WOD

15’ AMRAP of:

20 M / 15 W Push Ups

10 One Arm OverHead DB Forward Lunges (rx arm) @40/20lbs

20 Box Jump @24”/20”

10 One Arm OverHead DB Forward Lunges (left arm) @40/20lbs

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 4 minutes x 4-5 sets perform:

– Strict Knee Raises – 6-10 reps

Goodmorning with DB on Chest – 10-12 reps

Plank Hold – 30-40” 

WOD

15’ AMRAP of:

15 M / 10 W Push Ups

10  Forward Lunges 

20 Box Jump Step Down

10  Forward Lunges 

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