Gymnastics Skill Work, Wallballs, Double Unders, Machine Calories

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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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CONDITIONING 

“Strongman Saturday”
– Heavy Sledpush
– Heavy Farmer Carry
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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.

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