Friday, February 1, 2013


Gymnastics WOD 2/3/13

Agility Warm up 3-4 minutes:
Roll in- High skip -Mountain climbers- Ladder- Frog jumps-Lunge with arms back and up

Skill Work
  • Rope Climb- “J” hold
  • OHS


10 minutes of strength and Core work:
Over Head Squats:  5 @ 60-70%, 3@ 85%, 2 @ 90, then 3 heavy attempts- rest as                                               needed between sets.

WOD: AMRAP in 15 of:
1 Rope Climb
5 HRPU- hand release push ups
10 Air Squats
15 Double Unders- or  40 single unders

Cash Out:
5 minutes: Upper back smash with ball and plates, ball with internal rotation stretch


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