Posted on

31 January 2025

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