Tuesday, April 10, 2018

Gymnastics

3 Rounds NOT For Time:
1a) :20 Hang From Pull Up Bar
1b) 5 Scap Retractions
1c) :30 Hollow Hold
1d) :30 Per Side, Side Plank

WOD
For Time:
1 Clean (205/135)
Then 3 Rounds of:
6 Handstand Push Ups
8 Alt. Pistol Squats
Then 2 Cleans
Then 2 Rounds of:
6 Handstand Push Ups
8 Alt. Pistol Squats
Then 3 Cleans
Then 1 Round of:
6 Handstand Push Ups
8 Pistols Squats

*Compare to 9-9-14

Tip of the Day
The gymnastics movements will test the cleans and the cleans will test the gymnastics movements, but which one will hit first?  This depends on your technique and skill set.  If this is a heavy clean for you, focus on your set up to ensure that you have a solid bar path off the floor, making the weight feel easier to move.  As the gymnastics reps accumulate and the clean sets go up remember that when it comes to moving fast and efficient, it's all in the hips.