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

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