Thursday, February 6, 2020
5 Rounds for time(s) of:
15 Back and Hip Extensions (controlled tempo)
60s Handstand Hold
15 Overhead Squats – 95#/65#
TT WOD – Gymnastics:
A1. L-sit holds – 5-10s hold X 2-3/set X 3 sets, rest 60-90s
Notes: Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.
A2. Lat activation push back with hollow body – 4-6 reps with pause at top X 3 sets, rest 60-90s
A3. Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s
Notes: Wrists neutral, keep arms close to body and body active in hollow.
B1. Headstand pike raises – 4-6 reps @ 5050 X 3 sets, rest 60-90s
B2. Ring Invert – 4-6 reps @ controlled tempo X 3 sets, rest 60-90s
B3. Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s
Notes: Knees bent as scale, rower with parallettes as progression.
Post time per round and total working time for WOD and results for all gymnastics to comments.WOD Leaderboard