24 August 2019 - WOD

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GYMNASTICS CLASS

A) Flexibility

10 minutes of work on
Wrist push-ups
Walk hands down wall to thoracic bridge
Pike stretch

B) Strength

10 x Tuck planche extend to straddle planche

then, 4-6 sets of:
10 L-Pull-up
15 Ring push-ups

then, 4-6 sets:
5 Handstand sideways walk, left
5 Handstand sideways walk, right
10 Strict toes to bar

COMPETITION CLASS

A) Weightlifting

Ai) Snatch

Every 30 seconds for 10 minutes: 1 rep @ +2.5 to 5kg on last week

Aii) Power clean & Push jerk
Every 30 seconds for 10 minutes: 1 rep @ +2.5 to 5kg on last week

B) Conditioning
In teams of 2, complete for time:
Row 1000m (partition as required)
3 rounds for time:
20 Synchronised thrusters 60/40kg
20 Synchronised burpees to a 20kg plate
then, Row 1000m (partition as required)

CROSSFIT CLASS

A) Conditioning
In teams of 2, complete for time:
Row 1000m
3 rounds for time:
30 Thrusters 42.5/30kg
30 Burpee box jump overs 24/20"
then, Row 1000m
*One person working at a time
*Split work as needed