Skill Work
Gymnastics Skill Review
Take 10-15 min to practice Wall Walks and work on efficiency.
Advanced athletes: take this time to work on handstand walks.
WOD
“I’m cuckoo for Cocoa Puffs”
For time:
1-2-3-4-5-6-7-8
Power Cleans 185#/125#
Wall Walks
Strength
Back Squats
5 sets of 2 Back Squats @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"James"
Amrap: 9 min (Day James was born. 12/9)
3 Clean & Jerks 135#/95# (3 is extra Chromosome)
21 Air Squats (21 is location of the extra Chromosome)
47 Double Unders (47 is amount of Chromosomes a person with Down Syndrome has. The rest of us have 46)
Strength
Bench Press
5 sets of 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
“Snap! Crackle! Pop!”
3 sets For Time:
15/12 Calorie Row
15 Shoulder to Overhead 95#/65#
20 Toes to Bar
15 Shoulder to Overhead 95#/65#
15/12 Calorie Row
-Rest 3:00 between sets-
Strength
Deadlift
5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
“They’re Magically Delicious”
3 Rounds For Time:
15 Deadlifts 225#/155#
15 Burpee Over Bar
