WEDNESDAY

Calf Pumps & boot strappers,

Bird-dogs, Fire hydrants,

Air and jumping squats

mountain climber complex

Shoulder and Hip act. (bands)

Ring holds, slow lowers, dips & kips

Gymnastics

8 Min EMOM Drills

·     1^st Min: Ring transitions

·     2^nd Min: Dumbbell Alt. Shoulder Presses

Looking for:

·     active shoulders (think pull scap together)

·     Strong braced core

·     Don’t rock/lean through your torso – maybe sit

WOD

18 Minute AMRAP

·    Gymnastics skill e.g., Pull-ups, C-2-B, Ring MU

·    10 Deadlift (RX 60/40 Kg)

·    100-meter Run

For your deadlifts:

·    Push the floor away from you (don’t pull the bar up)

·    Knees first, then hips and shoulders.

For your gymnastics:

·    Building set capacity

·    Pick an appropriate rep scheme you can maintain

·    Core stability is imperative – maintain it through your kip

·    Still struggling – are your hands wide enough on the bar?