WOD Mon Sep 21

Gymnastics Warm-up

For Quality:

5 Pausing Scapular HSPU (can be wall-facing) / Push-ups with 1s Pause at top
20 Shoulder Taps in HS or Plank Positions
5 Box Pistols/leg
5 Min AMRAP

THEN:

5 Tempo Eccentric Kipping HSPU / Push-ups
0:30s Dip Support on Rings / Forward Leaning Plank
10 Alternating Pausing Pistols (1s in bottom) / Box Pistols
5 Min AMRAP

Strength

Front Squat Complex

6 sets of 1 Pausing Front Squat (2s at bottom) + 1 Front Squats @ 60-63-66-69-72-75% of 1RM
15 Minute running clock, get through as many of these sets as you can in this time (approximately every 90s with warm-up sets)

Work

“Dodgeball”

10 Rounds:
15 Wallballs @ 20/14
200m Run / 250m Row / 500m Erg / 600m Echo

CompTrain

Pausing Hang Squat Snatch (from blocks/plates)
6 sets of 2 with pause in receiving position before standing @ 50-53-56-59-62-65%