Warm up: Coach’s Choice
Strength/Skill: Gymnastics Skill Development: TTB
For Quality:
1. 3 x 10 Kip Swings
2. 10 x 1 Jump to Hollow
3. 2 x 5 Kipping Leg Raises to 90
4. 5 x 1 Kip Swing + 1 Leg Raise to 90 + 1 TTB
5. 1 x Technical Max TTB
6. 2-3 min to practice and play with different techniques:
A) Straight Legs
B) Bent Knees with “Kick”
C) Scooping
WOD: 5 Rounds For Time (24 Minute Time Cap)
200 Meter Run
21 Kettlebell Swings (1.5/1)(1/25#)
15 Slam Balls (30/20)(20/15)
9 Ring Dips
*End with a 200 meter run for a total of 6 runs.
Stimulus/Focus: Strive to complete the KBs and SBs unbroken. Choose a ring dip scale that will challenge you, but allow you to do them in 2-3 sets each time.
Cool Down: 3 Rounds
10 V-Ups
10 Candlestick Raises