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Wednesday August 15, 2012

Erika – Gymnastics WOD Warm-up

How have you been liking the Gymnastics Warm-ups? Try and get to class a few minutes early to ensure you are warmed up at the beginning of your class to start the GWOD right away.

You might have noticed that the Wall of Fame is taking shape where the Results board used to be. The scores that are on there are from Beyond The Whiteboard. The only collective history of benchmarks and OWDs completed by the gym. Are you using yours? As these workouts show up in the gym, try and break the records on the Wall!

Today’s Workout:

Alright, we’re doing something a little different in the Gymnastics department today. Be sure you are warmed up then, we want you to try this:

Once the screaming subsides, you are going to do a 10 Minute MobWOD, as seen here: (Going to take care of that ass laminate…huh)

Try out that Middle Split again.

then:

Option A
Squat 3X5 (add 10lbs to your last effort)

Option B
Bench Press 3 X 5 @ 90% your 5RM.

WOD

Fitness
Complete as many rounds as possible in 10 minutes of:
10 Kettlebell swings, 25#
10 Box jumps, plates or 20″ box
10 pushups

Performance

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 1/1.5 pood
10 Box jumps, 24/20 inch box
10 Push-Ups

RX

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 1.5 pood
10 Box jumps, 24 inch box
10 Ring dips

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:




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