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20.4.2022 Gymnastics

WARM UP

2 x Set 1

30 Jumping Jacks

20 Med-ball Air Squat

30 air squats

20 Med-ball Strict Press

30 Jumping Pull-ups

2 x Set 2

10 Ring Rows

20 Med-ball Thrusters

30 Russian Twist with Med ball

10 Ring Rows

20 Med-ball Thrusters



SKILLS

THRUSTER WARM UP:

5 Muscle Clean

5 Front Squat

5 Push Press

5 Thruster


THRUSTER BUILD-UP IN 8:00Heavy single of the day


Then..


:20 ON / :10 OFF x 2 Set::

20 Thrusters

Rest :10

:20 Pull-ups or scaling

Rest :10


WOD

“FRAN“

For Time: (cap9)

21-15-9

Thrusters Pull-ups / jumping pull ups


POST WORKOUT

3 Sets x 10 Strict Chin-ups

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