– Rope Climbs = Super Hero Training
Gymnastics:
Fundamentals Review Warmup
2 Rounds
10ft Crab Walk
10ft Ape Walk
Then
1 Round
30sec Palm Down Fingers Forward Stretch
30sec Palms Down Fingers Back Stretch
30sec Palms Up Fingers Forward Stretch
30sec Palms Up Fingers Back Stretch
then
1 Rounds
30sec Front Support
30sec Rear Support
30sec Prone Position
30sec Supine Position
then
Simon Says Positioning Drill (Straight, Tuck, Straddle, Pike)
1min
WOD:
6 Rounds:
2x Rope Climbs
4x DB Snatches (70/50#)
6x Lateral Burpees Over the Box (24/20″)
Weightlifting:
Hang Power Snatch + Hang Snatch
55% x 3
60% x 3
65% x 3
Jerk
75% x 3 x 3
Suspended Sumo Good Morning
5RM
Hip Circle Side Steps
150 steps each way AFSAP
CFWT WOD
or
30mins Fat Shame
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