*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 Shoulder Taps +

5-8 Strict Supinated Chest-to-bar Pull-ups

Pick a position you can maintain for all 30 seconds in the hold. For the Chest-to-bar Pull-ups add load/assistance as deemed fit.

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

Sets 1-5 – 2 Pause Jerk Dips @ 100% of 1RM Jerk

Sets 6-14 – 1 Split Jerk w/Pause in Catch

Pause Jerk Dips hold the bottom of the Dip for 2-3 seconds each rep. For the Split Jerks start around 60-70% of your 1RM and build as heavy as deemed fit. Hold the Split position in the catch for 2-3 seconds before recovering.

1c) 28:00 – 35:00 – 7 minute AMRAP:

15 Russian Kettlebell Swings 70/53

5/side Single Arm Kettlebell Push Press w/3 second Negative 70/53

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) Handstand Walk: 8 x 25ft

Rest 60 seconds between sets. Goal is to perform this distance unbroken. If you can’t Handstand Walk spend 10 minutes practicing the skill.

3) Hand-Over-Hand Sled Pull: 6 x 50ft

Rest 2 minutes between sets. Heavy as possible unbroken.

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