WOD 3/04/2019

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)5 BAR MUSCLE UPS b)30″ HOLLOW ROCK c)20 STRAIGHT ARM HIP TAPS d)30″ L HANG C)CONDITIONING 10-8-6-4-2 RING MUSCLE UPS HANG POWER SNATCH(50/35) AFTER EACH SET...

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WOD 1/04/2019

A)OLY EVERY 90″ FOR 12 MIN 3 SEC PAUSE SNATCH(AT KNEE) 1 2X60% 2-3 2X65% 4 2X70% 5-6 2X75% SNATCH 7-8 2X80% B)SWOD EVERY 2 MIN FOR 8 MIN. FRONT SQUAT 6X75% C)CONDITIONING 7 RFT: 7 POWER CLEAN(50/35) 7 THRUSTERS(50/35) 7 OTB BURPEES

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