Gymnastics Bodies Front split series
Thursday Aug 8th, 2019
August 8, 2019 / By j0ssy
Share this workout!
Wednesday Aug 7th, 2019
August 7, 2019 / By j0ssy
WOD 1= Front Squat triple from the ground
In 10 minutes work up to 3 heavy Front Squats, bar is taken from the ground.
*From the ground, power or squat clean the bar, then perform 3 Front Squats.
WOD 2: For time:
-800m Run
-75 Air Squats
-400m Run
-50 Air Squats
-800m Run
-25 Air Squats
-400m Run
Although this is for time. Please keep good form on the air squats.
Keep the whole foot on the ground
Track knees in line with toes
STAY AS UPRIGHT AS POSSIBLE.. Even if this means you have to slow down the squat.
Share this workout!
Tuesday Aug 6th, 2019
August 6, 2019 / By j0ssy
WOD: Complete this sequence 5 times.
Min 1: burpee, max reps
Min 2: rest
Min 3: power clean & jerk 135/95, max reps
Min 4: rest
Min 5: max reps hollow rock (odd rounds) and arched body rock (even rounds)
Min 6: rest
Keep knees ankles and toes together on hollow and arched body rocks. Rest if the small of our back comes off the ground during hollow body.
Share this workout!
Monday Aug 5th, 2019
August 5, 2019 / By j0ssy
Pick weights that are challenging, but find a balance where you can use the same weight for all movements.
Use dumbbells or kettlebells. Keep them hanging at your sides for lunges.
Practice double unders today. If you don’t have double unders do single-single-double. If this is not possible then practice double unders without the rope, but be honest about your wrist rotation.
15:00 AMRAP-
-10 DB devil’s press https://www.youtube.com/watch?v=zOYXFFXAx24
-50 ft. DB lunge
-50 double-unders
-50 ft. DB farmer’s carry
Share this workout!
Sunday Aug 4th, 2019
August 4, 2019 / By j0ssy
WOD 1 =100 ft. of legless rope ascent in AFSAP (25 min cap)
WOD 2 = L-sit for 2 minutes in AFSAP (15 min cap)
AFSAP = As few sets as possible. Count rope progress from where your hands begin to where your hands end on each climb.
Scale rope climb to rope rows. Do not climb with legs today.
Measure rope climb distance in one direction… so for example if you climb up 10ft, the only count the up, not the down
Share this workout!