THURSDAY 7TH SEPTEMBER

GYMNASTICS: THE ALL IMPORTANT ‘BASE BUILDING’

ACTIVE / ATHLETIC:

12MIN AMRAP

–        SINGLE LEG BOX SQUAT EACH LEG

–        5 PULLUPS

–        5 TURKISH SITUPS E/S

–        10 BURPEES TO 10” TARGET

COMPETITIVE:

12 MIN AMRAP

–        10 PISTOLS

–        5 C2B

–        5 TURKISH SIT UPS E/S (PROGRESS WEIGHT)

–        5 STRICT RING PULL THROUGHS + RING DIP

SNATCH WAVE:

4-3-2-1 X3: 10MIN CAP

CHOOSE YOUR PROGRESSION:

– HANG POWER SNATCH

– HANG SQUAT SNATCH

– FULL SNATCH

WOD:

10MIN AMRAP:

10 BACKSTEP LUNGES

10 PLATE GROUND TO OVERHEAD

***NOTES

– GYMNASTIC PROGRESSIONS AGAIN THAT ARE SUPER IMPORTANT FOR ANYONE WISHING TO GET BETTER AT THEIR GYMNASTIC STRENGTH AND TO MOVE BETTER.

– SNATCH WAVE: PROGRESS THROUGH THE LADDER ASCENDING IN LOAD EACH SET, THEN WHEN YOU BEGIN A NEW ROUND OF 4-3-2-1 TRY TO START EVEN HEAVIER…