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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 8:00
Heavy 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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