The final installment of our four-part gymnastics series is tonight at 5:30. Don’t miss out on learning and refining these skills with coach Korey, our very own gymnasty master. For the last session, we will focus on pull-ups — strict, kipping and butterfly. See you there!
052616 WOD
A. Three rounds of the following:
0:30 KB oblique side bends (switch sides at 15-second mark)
0:30 rest
0:30 double-unders or single-unders
0:30 rest
0:30 Russian twists
0:30 rest
B. With 3:00 on the clock:
Run 200 meters
15 box jumps (24/20)
10 American kettlebell swings (20/14) to 10′
Max reps med ball sit-ups (20/14)
Complete four rounds, resting 1:00 between each. Record sit-ups.
>> On-Ramp
With 3:00 on the clock:
Run 100-200 meters
15 step-ups
10 Russian kettlebell swings
20 sit-ups
Complete four rounds, resting 1:00 between each. Record sit-ups
C. Cash out
4:00 Tabata
Glute hip bridges
D. Mobility
Hamstring smash with lacrosse ball on box
(1:30 / side)
Lat mob with foam roller
(1:30 / side)
Coach John reviews snatch positions during Tuesday’s 9 a.m. class. We love our coaches!
052516 WOD
A. Three sets of:
Strict Dumbbell Seated Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110
(add weight if possible)
Rest 45 seconds
B. AMRAP 9:00
3 power cleans (155/115)
3 handstand push-ups
3 air squats
6 power cleans
6 HSPU
6 air squats
9, 9, 9, 12, 12, 12, etc.; adding three reps with each round. Score is last completed round plus additional reps.
>> On-Ramp
AMRAP 9:00
3 hang power cleans
3 DB seated presses
3 air squats
6 hang power cleans
6 DB seated presses
6 air squats
9, 9, 9, 12, 12, 12, etc.; adding three reps with each round. Score is last completed round plus additional reps.