SATURDAY 10-13-18

WARM UP

2X

1 min Row

5 OHS

5 Snatch Balance

25 ft high hip crab walk 

10 squat hold w/spinal twist (open up shoulder )

3X

3 OHS + 3Snatch Balance increasing weight each round.

4 x 25 m shuttle run

3 box jump overs

30 sec rest

3 Push Jerks

30 sec bike

GYMNASTIC WORK

3 Min accumulate HANDSTAND HOLD in as few sets as possible no more than 30 sec rest . 

PARTNER WOD

  • you go I go Format 

3 ROUNDS EACH FOR TIME TOTAL OF 6 rounds

5 OHS + 5 Snatch Balance 115/75

20 box jump overs 24”/20”

10 shuttle runs 25 ft down 25 ft back

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s