Sunday 1.24.16 WOD NOTES

Explosive Strength/Gymnastics

Mobility: 6min

3min on each side

Dynamic Warm Up: 5min

Gymnastics: 12min

Deficit Handstand Push-upsĀ (1RM for max depth, score total inches)
Spend time working with Athletes that have never performed a HSPU and Athletes working on kipping


“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
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