Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
10 m waiter plate carry (right)
10 m waiter plate carry (left)
10 kipping
5 full bridges
2 wall walk
Skill work
Butterfly Pull up
*work for 15 mins, focus on learning how to use kip
Odd object movement
3-4 set of
2 m side wall walk (right)
2 m side wall walk (left)
10 Reverse crunch with hip thrust
10 Dual KB Squat clean
1 lap mixed KB Front Rack + OH Carry (left)
1 lap mixed KB Front Rack + OH Carry (right)
HYBRID CARDIO
Warm Up
2 Rounds:
200 m row
3×3 Position of power clean and jerk
5/5 reverse lunges
5 Burpees
5 KB Goodmorning
Metcon
“Wenwen and Bastian WOD”
Part 1 Wen wen
In min 0-15 mins
15 Unbroken Hang Clean and Jerk (weight 1)
12 Unbroken Hang Clean and Jerk (weight 2)
9 Unbroken Hang Clean and Jerk (weight 3)
*your score is the total weight (1+2+3)
*if you still have time after 9, you may re-do the set of 15 reps with better weight then 12 or even 9
Part 2 Bastian
In min 15-50 mins
For time:
3 rounds
400m run
30 step Walking Lunges (bodyweight)
20 Hand release push-ups
10 Strict Pull Ups
Then, directly to
3 rounds
500m row
30 Air Squats
20 KB Swing (16/12 kg)
10 Burpees knee to chest