*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required.

WOD:

1a) 0:00 – 14:00 – Every 2:00 x 7 sets:

30 second Stink Bug Hold +

8 Supinated Pause Ring Rows

Pick a position you can maintain for all 30 seconds in the hold. For the Ring Rows pause at the chest for 3 seconds on each rep.

1b) 14:00 – 28:00 – Every 1:00 x 14 sets:

Odd – 10/side Piston Floor Press

Even – 5/side Bird Dog Bench Row

For the Piston Press, starting in the locked out position, lower one Dumbbell, then as you go to press that Dumbbell back up start to lower the other arm so your reps are alternating in a Piston like fashion. For the Bird Dog Bench Row focus on position and balance first, loading second.

1c) 28:00 – 35:00 – 7 minute AMRAP:

15 Russian Kettlebell Swings 35/26

5/side Single Arm Kettlebell Push Press w/3 second Negative 35/26

AMRAP for quality, not speed. Get yourself moving and breathing, but focus on position, and focus on tempo on the Push Press over max effort speed.

Extra Work:

2) Single Arm Kettlebell Incline Bench Press: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE