Gymnastics Partner Relay
5 Minutes:
1) Bear Crawl
2) Walking Lunge
3) Crab Walk
4) Spiderman Crawl
5) Bunny Hops
6) Side Shuffle
Skill Work:
6 Minutes: Single Leg Squat Review
7 Minutes: Rope Climb and Pull Up Work
WOD:
4 Legless Rope Climbs (15-ft.)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Legless Rope Climbs
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Legless Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Legless Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
Time: 20 Minutes
Loading: 1/5
Skill: 5/5
Volume: 4/5
Intermediate:
For Time:
4 Rope Climbs (15-ft.)
20 Alternating Single-Leg Squats
40 Alternating DB Snatches (35/20#)
3 Rope Climbs
20 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
10 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
Beginner:
For Time:
15 Assisted Strict Pull-ups
20 Alternating Single-Leg Squats to a Box
40 Alternating DB Snatches (20/10#)
12 Assisted Strict Pull-ups
20 Alternating Single-Leg Squats to a Box
30 Alternating DB Snatches
9 Assisted Strict Pull-ups
10 Alternating Single-Leg Squats to a Box
20 Alternating DB Snatches
6 Assisted Strict Pull-ups
10 Alternating Single-Leg Squats to a Box
10 Alternating DB Snatches
Limited Equipment:
20 Strict Commando Pull-ups
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
15 Strict Commando Pull-ups
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
10 Strict Commando Pull-ups
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
5 Strict Commando Pull-ups
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
Movement scaling options:
Rope Climbs: 10-ft Legless Climbs, Leg Assisted Rope Climbs, 20-15-10-5 Strict Commando Pull-ups
Single-Leg Squats: 3:00-2:00-1:00-1:00 reps, Leg-Behind Single-Leg Squat, Box-Assisted, Reverse Lunges
Alternating DB Sntaches: Loading, Reps, DB Swings
Cool down:
Accumulate:
1 Minute L-Sit Hold
50 Seated Leg-Lifts Over DB
3 Sets:
30 Seconds Wrist Extension Stretch / Side
30 Seconds Supine Snow Angel