Warm up: 400 m row/run; 5. 10. 15 pull ups, push ups, squats
Skill: Spend 20 minutes working on your gymnastics “goat” (your weakness)
Some options:
Awesome at everything? Work on planche progressions.
Athletes can pick and choose or do one.
WOD: Annie
50-40-30-20-10
Double Unders
Situps
Post Annie Score
So many October birthdays--must have been some solid New Year's resolutions going on. . .
Happy Happy 34th Birthday Coach Kim!
Matt and Don enjoying giving back the love Kim's shown them on their birthdays
The crowd grows, more love from Richard and Dan. And Antonio of course!
It's nice to be loved
And Happy Happy 40th Birthday to Coach Janet but if you think cupcake AMRAP counted as your finisher you are mistaken--it's yet to come. . .
Skill: Spend 20 minutes working on your gymnastics “goat” (your weakness)
Some options:
- HS variations- strict or kipping HSPU, holds, freestanding, walking, headstands, headstand to handstand
- Muscle Ups- strict and kipping MU, ring vs. bar, progressions and multiples
- Pull Ups- Strict, kipping, butterfly, progressions
- Dips- Strict, stable rings, rings, dip stations, between boxes
Awesome at everything? Work on planche progressions.
Athletes can pick and choose or do one.
WOD: Annie
50-40-30-20-10
Double Unders
Situps
Post Annie Score
So many October birthdays--must have been some solid New Year's resolutions going on. . .
Happy Happy 34th Birthday Coach Kim!
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And Happy Happy 40th Birthday to Coach Janet but if you think cupcake AMRAP counted as your finisher you are mistaken--it's yet to come. . .
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