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Skill Work
12min of Open Skill Work
* Spend 12 minutes working on the movements that you will be doing in today’s WOD. See below for options.
WOD
Every 90sec for 18min:
Station 1: Gymnastics Movement
Station 2: Conditioning Movement
Station 3: Barbell Movement
* The goal for today’s WOD is lower intensity practice work. For the 3 stations we will be pulling from the movements that we have been doing over the past 8-9 weeks in these practice day EMOMs. See below for options and demo videos. Coaches will help with appropriate rep ranges. As in past weeks you should be working for a maximum of 45-60 seconds at each station. Barbell movements should be kept light to focus on technique (no max efforts today).
Gymnastics Movements: Pull-ups, Toes-to-Bar, Muscle-ups (Ring or Bar), Handstand Push-ups, Handstand Walks, Pistols, Ring Dips.
Conditioning Movement: Row, Run, Assault Bike, Double Unders.
Barbell Movement: Snatch Balance, Squat Snatch (hang or floor), Squat Clean (hang or floor), Push Jerk, Split Jerk.
