GYMNASTIC FOCUS: for QUALITY
Flexibility
Thoracic Spine Barbell Stretch 4×0:20
Static Shaping
3×0:30 On/0:30 Off Arch Hold on Stomach (hold PVC)
3×0:30 On/0:30 Off Hollow Hold on Hands and Feet
Skills and Drills
3×6 Straight Body Levers on Floor
Focus on maintaining a straight body line and lowering down to the ground slowly, it should take a full 0:10 to go from the top position to resting on the floor.
Wall Med-Ball Throws, 2×10
Arch to Hollow Ball Throws
Focus on not breaking your shoulder angle at the end of the throw, we are working on snapping from the arch to hollow position that we have been practicing.
TEAM WOD: for TIME
In teams of 4: 30 min AMRAP
Timer: 250m Row
AMRAP: Box jumps 18/20”
Burpees
Wall balls
Post score to comments.
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1600m TT
Bike (SUN): 15M TT
Run (SUN): 6M TT
Row (SUN): 10k TT
Ruck (SUN): 10M TT, 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (OFF): OFF
Bike (OFF): OFF
Run (SAT or SI): 6M TT
Post sport and time to comments.
No responses yet