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
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