Tuesday 10/1

Warm up 

A- Roll t spin & hamstrings/ 2x 5m dynamic walk + 7 good mornings

B- Gymnastic Progression Warm Up

Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up

(strict), hip and back extension

Skill

Movement standards 

WOD

12 minute AMRAP

50m Sumo sled drag

7 single arm ring row on each arm

10 straddle lateral lunges

GoFit

Warm up 

A- Roll t spin & lats/ 2x 5m dynamic walk + 7 good mornings

B- Gymnastic Progression Warm Up

Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up

(strict), hip and back extension

Skill

Movement standards 

WOD

5x

30:30

-Forward sled drag

-Ring rows

-Reverse sled drag

-Straddle lateral lunges