WOD

08.08.19

WARM UP

General & Specific

GYMNASTICS STRENGTH

Every 4x 4-5 sets perform:

– Shoulder taps in Handstand Hold Facing The Wall- 20-30”

– Hollow Rock + Tuck Crunch – 10+10

– Glute Bridge Hold – 40-60”

WOD

3 rounds of:

50 Double Under or 150 SU

25 KB Swing @24/16kg

20 M / 15 W Handstand Push Ups or Strict Press w/DB @30/15lbs

WARM UP

General & Specific

GYMNASTICS STRENGTH

Every 4x 4-5 sets perform:

– Shoulder taps in Handstand Hold Facing The Wall- 20-30”

– Hollow Rock + Tuck Crunch – 10+10

– Glute Bridge Hold – 40-60”

WOD

3 rounds of:

50 Double Under or 150 SU

25 KB Russian Swing @24/16kg

20 M / 15 W Handstand Push Ups or Strict Press w/DB @20/10lbs

WARM UP

General & Specific

GYMNASTICS STRENGTH

Every 4x 4-5 sets perform:

– Shoulder taps in Plank Position  20-30”

– Hollow hold + Tuck Crunch – 15″+6-8

– Glute Bridge Hold – 30-40”

WOD

3 rounds of:

100 SU

20 KB Russian Swing 

20 M / 15 W Strict Press w/DB 

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