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Wednesday, June 7, 2017

6
Jun

Wednesday, June 7, 2017

Workout Intent: Gymnastics Skill/Muscular endurance.

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • Landmine Squat x 8-12 (Focus on Control)
  • Wall Slides x 10
  • Ring Support Hold x 5-10 Seconds
  • Bottom of Dip Hold x 5-10 Seconds
  • Scapular Pull Ups x 10

Strength:

Skill:

WOD:
 For Time:

  • 40 Pull Ups

*Every Time you break perform:

  • 12 KB Swings
  • 12 Wall Ball
  • 12 Calorie Row
  • 12 Push Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • Landmine Squat x 8-12 (Focus on Control)
  • Wall Slides x 10
  • Ring Support Hold x 5-10 Seconds
  • Bottom of Dip Hold x 5-10 Seconds
  • Scapular Pull Ups x 10

Strength:

Skill:

WOD:
For Time:

  • 30 Muscle Ups/60 Pull Ups

*Every Time you break perform:

  • 12 KB Swings
  • 12 Wall Ball
  • 12 Calorie Row
  • 12 Handstand Push Up
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • Landmine Squat x 8-12 (Focus on Control)
  • Wall Slides x 10
  • Ring Support Hold x 5-10 Seconds
  • Bottom of Dip Hold x 5-10 Seconds
  • Scapular Pull Ups x 10

Strength:

Optional After WOD:

3-4 Sets: (EMOM)

  • Minute 1 = 40 Yard Sled Sprint + 3 Stone to Shoulder
  • Minute 2 = Rest

Skill:

Glendon’s B-Day WOD:
For Time:

  • 45 Muscle Ups

*Every Time you break perform:

  • 18 Deadlift 225/155
  • 18 Wall Ball
  • 18 Calorie Row
  • 18 Handstand Push Up
Additional:
  • Mobility

 

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