9/4 Day#23

Gymnastic Warm up #7

As a group:

Tabata jump rope (focus on speed)

3x

15 second L-sit / tuck sit

3x 

15 second holding the hollow body position

15 reps wall squats

Then 2 rounds of:

3x

10m lateral banded walk (glute activation)

3x 

Kick up to a handstand and work the negative on the way down

3x

Power jumps

3x

Candlestick to standup

Skill

Stone G2S/ DB snatch

WOD

5x

30:30

-TTB

-Stone G2S

-Push ups

-DB snatch

GoFit

Warm up 

30 seconds Sampson stretch each side

Inch worm with push up

Ring row

Hollow rocks

Good mornings sumo stance

OHS

Skill

DB snatch

WOD

(With a partner)

5x

30:30

-Anchored sit ups

-DB goblet squats

-Push ups
-DB snatch