MONDAY
| Gymnastics Skill Development
SLIPS Development 4 Sets for quality: Planks Pikes Hand stands Thoracic rotations
Today’s SLIPS work is all about quality over quantity and so should see athletes finding progressions that allow virtuous technique for the specified time periods or reps. |
| WOD
For time: 4 Rounds for time: 12 DB snatch 22.5/15kg 10 Burpee bar touches :30 Freestanding handstand hold
17 Min Cap
Active: 2×17.5/12.5kg, 1:00 HS hold on wall Lifestyle: 2×15/10kg, :45 HS hold on wall
The workout should see snatches and burpees in continuous, unbroken sets across rounds, and handstand holds in 1-6 sets, with only short resets if breaking. Counting free handstand holds is hard to measure if a clock isn’t in view: the “Mississippi” second is recommended today. |