Thursday, February 20, 2020
5 rounds for time(s) and load(s) of :
7 Sumo Deadlift High Pull
14 Reverse Double Unders
21 Front Squat – same weight as SDLHP
TT WOD – Gymnastics
A1. Handstand Pike Raises (against wall) – 4-6 reps X 3 sets, rest 60-90s
Notes: This is just a progression from the headstand we did earlier. Use the med ball to roll your toes forward.
A2. Anchored Bar Glide Kip – 6-10 reps X 3 sets, rest 60-90s
Notes: Set the bar at approximately chest height. Start at the back end, swing forward and without touching pull yourself back through to the starting position. To scale, swing through to feet, then push off to get back. Maintain a hollow activation throughout and use your latsto press down.
A3. Side Plank Raises – 8-12 reps/side X 3 sets, rest 60-90s
B1. Hanging L-sit Hold – 5-10s hold X 2-3/set X 3 sets, rest 60-90s
B2. Russian Box Dips – 6-8 reps X 3 sets, rest 60-90s
B3. Banded Harness Strict Handstand Push-ups – 6-10 reps X 3 sets, rest 60-90s
Notes: Use the bands necessary to avoid ALL surrender of the low back. In other words keep your core neutral throughout the ENTIRE movement.
Post time per round, weight for lifts and total working time to comments. Also post all results for gymnastics.WOD Leaderboard