WOD

14.05.19

WARM UP

General & Specific

GYMNASTICS SKILLS

Ring Muscle Ups – 5’ reviews & practice as followed:

EMOM 12’

min1 – Ring Muscle Ups / Low ring transitions – 1-3 quality reps

min2 – Abmat Sit Up hands crossed behind head – 10-15 reps

min3- Double Under / Single Undes practice for 40”

WOD

4 rounds of:

15 Burpees Over DB

12 Alternating Arm DB Snatch @45/25lbs

9 Knee to Elbows

WARM UP

General & Specific

GYMNASTICS SKILLS

Ring Muscle Ups – 5’ reviews & practice as followed:

EMOM 12’

min1 – Ring Muscle Ups / Low ring transitions – 1-3 quality reps

min2 – Abmat Sit Up hands crossed behind head – 10-15 reps

min3- Double Under / Single Undes practice for 40”

WOD

4 rounds of:

15 Burpees Over DB

12 Alternating Arm DB Snatch @30/20lbs

9 Knee to Chest

WARM UP

General & Specific

GYMNASTICS SKILLS

Ring Muscle Ups – 5’ reviews & practice as followed:

EMOM 12’

min1 – Ring Muscle Ups / Low ring transitions – 1-3 quality reps

min2 – Abmat Sit Up hands crossed behind head – 10-15 reps

min3- Double Under / Single Undes practice for 40”

WOD

4 rounds of:

10 Burpees 

10 Alternating Arm DB Snatch 

9 Knee Raises 

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