Explosive Strength/Gymnastics
Mobility: 6min
3min on each side
http://www.mobilitywod.com/daily/saturday-january-23rd-2016/
Dynamic Warm Up: 5min
Gymnastics: 12min
Deficit Handstand Push-ups (1RM for max depth, score total inches)
NOTES:
Spend time working with Athletes that have never performed a HSPU and Athletes working on kipping
NOTES:
Spend time working with Athletes that have never performed a HSPU and Athletes working on kipping
WOD
“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135,95)
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
3 Power Cleans (135,95)
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
NOTES:
Athletes will pick up where they left off each round. If not 135,95 Athletes should be able to complete x3 reps unbroken all 5 rounds.
Cool Down Stretch: 2-3min
$ Out
4×12 Barbell Roll Outs