Good luck to Coach Michelle at Wodapalooza in Miami this weekend!
Warm Up and Mobility
Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Jump Rope Practice
– Singles
– Doubles
– Triples
Strength/Skill
5 Minutes to Establish
3 x Max Deficit HSPU
50 x Unbroken Double Unders
Or
Strength
Front Squat
60% x 10
70% x 8
80% x 3-5
70% x 6
60% x 8
Super Set way down for experience
“Softball Player”
EMOM 12
10 x HSPUs + Max Deadlifts 135/95
10 x T2B + Max Back Squats
Score is reps of barbell movements
*Modify reps to go unbroken on gymnastics movements
Great Work 6 AM!! Fun way to close out the work week!!
Gym – Worked on Jump Rope and HSPU
WOD – 65 Deadlifts and 36 Back Squats (75 lbs, BHSPU, K290)
It got tough getting that bar up for Back Squats after the BHSPU and K290 but we got it done!! Thanks for the coaching and great class PJ!!