WEDNESDAY

 
 

Tape/Wrist wraps

Knee Sleeves

 

 

Gymnastic Strength Development

 

12-minute EMOM

 

·      1st min: Plank

·      2nd min: single arm plate circles

·      3rd min: Sit-ups

·      4th min: Box Piked HSPU’s

 

Focus:

·  Engaged Core, scap/lats

 

 

WOD

 

13 Rounds @ 90 Seconds

Each round complete:

 

·    Handstand push-ups or Piked Push-ups OR Push-ups

·    Box jump-overs (RX 24”/20”)

 

Pick a rep scheme to maintain!

Short recovery between sets

 

 

Focusing on:

·   Technique on the HSPU

·   Fast transition

·   Breathing as only a short recovery

·   Work on approximately 15-20 seconds recovery (max)