It unanimous that yesterday’s Run/WB/Box WOD was a doosie (sp?). But let’s take a quick look back at Monday. You know that “3 rounds SLOWLY” WOD…Sound familiar? Feeling it a bit yesterday/today? That WOD was written in a very similar format as the Wednesday 5pm specialty gymnastics sessions. If you know you need work in this domain- then start showing up! Today in gymnastics we will warm up and practice some inversions that will morph into handstand push-ups and their modified variations. Then we will work some skills on ring/bar muscle ups. Some new comes tonight at 5pm- in that we will use these movements in a timed WOD. Not just any timed WOD- but “Nate.” Over the past 2 weeks we have practiced and today after a little bit of skills and drills, we will play with these new movements.
Nothing like cheering for your WOD partner while they are upside-down. Pam and Deb!Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
As many rounds as possible in 8 minutes of:
50/35kg sumo deadlift high pulls, 10 reps
50/35kg push press, 10 reps
Post number of rounds to chalkboard/journals
-then-
Finisher
Row- 3 pulls for power, warm up/practice and then 5 attempts
Post highest wattage hit
Wednesday 5pm Gymnastics Specialty Session
MU and HSPU work… then “Nate”
