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Friday WOD 29-11-19

November 28th, 2019

Friday WOD 29-11-19

Complete as many rounds in 15 minutes as possible of:

5 dumbbell push jerks
7 box jumps

♀ 15kg. DBs, 24-in. box
♂ 22.5kg. DBs, 30-in. box

Thank you: https://www.crossfit.com

And then:

The Gymnastics Course: Skill Training: ( See below video)

Interval – Shoot-to-Tuck + Pike Holds : 4 x 1 min / 1 min

Shoot-to-Tuck + Pike Hold: 4 x 1 min / 1 min 1 min of work followed by 1 min of rest for 4 intervals. Score is the total reps performed in all of the intervals.

  1. Shoot to tuck hold into pike hold,
  2. shoot back to start,
  3. shoot to full extension,
  4. shoot back to start.

KEY POINTS: Tension and compression is key to getting into each position. Press palms down through parallettes and bring ribs down to belly button in order to create space to shoot through.
Attached Info

 [Rowing Conditioning] (Mondays / Wednesdays / Fridays)

6 x 500m / 1 min easy

Row six 500 meter pieces. Row for one minute at light pressure between each 500.

Thank You:https: https://www.concept2.com/indoor-rowers/training/wod

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