
SATURDAY WOD // 12|7|19

strength | skill
20 minutes of gymnastics work. make a plan & execute it.
examples: pull-ups, ctb, ttb, kte, kipping, bar muscle ups, ring muscle ups, ring dips, butterfly kip….
There are SO MANY great resources online for progressions for these movements. Take charge of your progress. Do some research & put in the effort to better yourself as an athlete. (see posted quote ;))
wod | SYNERGY
10 min partner AMRAP:
6 burpees
3 right arm db snatch #50 / #35
3 left arm db snatch
strength | skill
split jerk / 5 x 5 / focus is perfect foot placement
wod | CUSTOM MIX
Every 4 min for 28 min (6 sets) as fast as possible of:
15 cals
10 KBS 2 / 1.5
20 jumping lunges
strength | skill
overhead squat / from the ground / 5, 4, 3, 2, 1
wod | CIRCLES
10 rounds for time:
4 squat snatch #115 / #75
8 handstand pushups
16 double unders
strength | skill
1a. chin over bar hold x accumulate 30 sec
1b. l sit hold x accumulate 30 sec
4 sets
wod | UNINVITED
18 min EMOM
strength | skill
deadlift // start at 50% of your 1RM and build to a tough single by doing 1 rep every minute.
wod | SEVENTY PERCENT
5 rounds for time:
10 deadlifts #225 / #155
20 situps
strength | skill
back squat / 5, 4, 3, 2, 4, 3, 2, 1
wod | BARREL ROLL
4 rounds for time:
7 CTB
7 back squats #135 / #95
7 hand release push ups