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30 January 2020

23
Jan

30 January 2020

30 January 2020 (Courtesy of Coach Austin)

 

Warm Up – 3 rounds -Block Run, :30 hang from bar, 10 empty bar push press (again, please don’t drop empty bars!), :30 handstand hold. 8 burpees

Strength –  Gymnastic strength! Yay! 10:00 ALT EMOM – 3-10 strict pull ups, 3-10 strict handstand push ups. *Scale to kipping, but TRY to get strict if possible. Score is lowest number per round, denote strict on the board. Work on gymnastic technique if you have time (15 min)
WOD – MGW
4 Rounds for time
Block Run
12 Single DB Hang clean and jerk (6R/6L) (50/35) (ARX 70/50)
12 Single DB OH Lunge (6R/6L)
12 Toes to bar
* Aim to make the DB movements unbroken if possible – move fast inside the gym. (20 min)
Cool Down: 5 Sets:  20 Hollow Rocks, Rest Between Sets

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