10 February 2020

WOD – 11 February 2020

Gymnastic Warm-Up


3x

:20-30 sec HS Hold

12 HR Push Ups

6 Roll Up Pistol Squats

:20-30 sec Swings From the Bar


Gymnastic Skill Drills 

HSPU – Pistols


WOD

INTERMEDIATE

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

RX

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One-legged squats, alternating
15 Pull-ups


BARBELL CLUB ( WEIGHTLIFTING )

Snatch Complex ( 5 Working Sets )

Power Snatch + Hang Squat + OHS

Clean & Jerk Complex ( 5 Working Sets )

Power Clean + Front Squat + Jerk

 

 

 

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