Thursday, January 9, 2020
Work to your heaviest in the following complex:
Power Snatch/Hang Power Snatch/Overhead Squat X 3
TT WOD: Gymnastics –
A1. L-sit holds – 5s hold X 3-4/set X 4 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 4 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 – 8-10 reps @ 5050 X 3 sets, rest 60-90s
B2. Ring Invert – 6-8 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.
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