4Rounds
-Single arm DB z-press. 10 each side https://www.youtube.com/watch?v=zAhUlr_24uM https://www.youtube.com/watch?v=zAhUlr_24uM
-Single arm DB row. 10 each side https://www.youtube.com/watch?v=xl1YiqQY2vA
-DB hammer curl 10 each side https://www.youtube.com/watch?v=P5sXHLmXmBM
-Banded tricep pressdown 30 https://www.youtube.com/watch?v=xW8L2POShSA
-Band pull-apart 40 https://www.youtube.com/watch?v=mHWlgqPvyxI
Adjust weight and band tension with each round
WOD 1 = Back squat
-6×2 reps with a 3sec descent+ 3sec pause at the bottom every rep
Then
For time:
-50 goblet squats (no more than 53/35)
-400m run
-25 goblet squats
-200m run
-2k row or 180/140 cal bike
then
6 rounds of:
-50 DU’s
-30 hollow rocks
then
-2k row or 180/140 cal bike (choose the option you did not start with)
Mobility Day!
WOD 1 = 3 Rounds
-5 dislocate pass throughs https://www.youtube.com/watch?v=2lNZRhFJIfc
-5 inlocate pass throughs
-10 alternating Sott’s press and behind neck snatch press. Total of 20 reps. Take breaks if you need it.
Increase weight each round.
WOD 2 = GB middle split series
1) -10R side to side squat https://www.gymnasticbodies.com/exercises/side-to-side-squat/
2) -2 min standing pancake https://www.gymnasticbodies.com/exercises/standing-pancake/
3) -10R side to side squat https://www.gymnasticbodies.com/exercises/side-to-side-squat/
4 & 5) -90s vertical frog (each leg) https://www.gymnasticbodies.com/exercises/vertical-frog/
6 &7) -90s Kneeling piriformis stretch (each leg)
https://www.gymnasticbodies.com/exercises/kneeling-piriformis/
Scale with parallettes or go to lying piriformis
https://www.youtube.com/watch?v=kD0z89SCix0
8) -2 min Diamond Frog https://www.gymnasticbodies.com/exercises/diamond-frog/
9) -30s Kneeling tuck https://www.gymnasticbodies.com/exercises/kneeling-tuck/
10) -2 min Frog https://www.gymnasticbodies.com/exercises/frog-stretch/
11) -30s Kneeling tuck https://www.gymnasticbodies.com/exercises/kneeling-tuck/
12) -90s Frog rock https://www.gymnasticbodies.com/exercises/frog-rock/
13) -1 min butterfly https://www.gymnasticbodies.com/exercises/butterfly-stretch/ Mobile athletes can use loaded butterfly https://www.youtube.com/watch?v=DIeKt55aZ9A&t=1s
Go as far as you can in the following times
walk back to starting point and rest.
Round 1 = 8s (0:00)
Round 2 = 10s (2:30)
Round 3 = 12s (5:00)
Round 4 = 14s (7:30)
Round 5 = 16s (10:00)
Round 6 = 14s (12:30)
Round 7 = 12s (15:00)
Round 8 = 10s (17:30)