Workout of the Day: 08-14-14 Thursday

Midline

1) 3x 20” – Hamstring Variations 

- seated pike

- seated legs spread

- standing pike 

2) 3x 45” (seconds) – HS Hold (nose & toes)

Mobility

Shoulders

PARKLAND

1) 3x 10 (each arm) – KB/DB Snatch 

*rest 90 seconds 

2) Snatch progressions with barbell 

Gymnastics WOD!

3 RFT:

10 Push-ups 

10 Ring Rows

10 HSPU (toes on box)

1 Rope Pull 

*kipping permitted on all movements 

**8 minute cap

SUBU

Olympic

1) 5x 2 – Snatch first pull @ 105-110% of 1RM 

*rest 60 seconds

2) 5x 1 – Snatch high pull 

*rest 60 seconds 

Conditioning

Gymnastics WOD!

3 RFT:

10 Ring Dips 

10 Pull-ups

10 HSPU

1 Rope Climb 

*kipping permitted on all movements 

**8 minute cap 

BONUS – HS Walk Practice

NORTH SHORE

Olympic

1) 5x 2 – Snatch first pull @ 105-110% of 1RM 

*rest 60 seconds

2) 5x 1 – Snatch high pull 

*rest 60 seconds 

Conditioning

Gymnastics WOD!

3 RFT:

10 Ring Dips 

10 C2B Pull-ups

10 HSPU (6”/4”)

1 Rope Climb (legless) 

*kipping permitted on all movements 

**8 minute cap

BONUS – HS Walk Practice