Gymnastics Skill Work, Wallballs, Double Unders, Machine Calories

By jessica / March 18, 2019

Gymnastics Skill Work:

Every 1 min for 10 mins, alternating between:

L-Sit Hold, 20 secs

Wall Facing Handstand Hold, 20 secs

Metcon:

5 rounds, 1 min per station, for reps:

Wall Ball, 20/14 lbs

Rest 30 secs

Double Under

Rest 30 secs

Machine Calories (Row, Bike)

Rest 30 secs

Then:

Seated Dumbbell Clean

15-15-15

Use the heaviest weight you can for each set.

Rest 1 min between sets.

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Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

June 20, 2019