“GYMNAST” WOD 10/12/21

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

WIN
SKILL:
3 Sets
10 Banded Strict Pull Ups
10 BB Bent Over Row (Supine Grip)
LIFT:
EMOM 8
1 Snatch
*Build based on how you feel.
WOD:
“GYMNAST”
AMRAP 10
30 Double Unders
18 Pull Ups
18 G2O (75/55) (65/45)
18 T2B

FIT
SKILL:
3 Sets
10 Banded Strict Pull Ups
10 BB Bent Over Row (Supine Grip)
LIFT:
Strict Press
5 x 3
*Build
WOD:
AMRAP 10
60 Single Unders (30 DU)
18 Sit Ups
18 KBS (53/35)
18 Jumping Pull Ups

AT HOME
SKILL:
3 Sets
8e DB/KB Bent Row
LIFT:
Curtsey Lunge
4 x 8e
*Build based on technical efficiency.
WOD:
AMRAP 8
30 Double Unders (60 S.U.)
15 DB/KB Swings