27 May 2016

Article: 3 Key Concepts that help Improve your WODs

Warm-up
Gymnastics Kip Swing / Ring Support
Alternating EMOM10:
- 5-10 Kip Swing / T2B / K2E (10-30 sec Hang)
- 10-30 Sec Ring Support / L-Sit (Feet on box)

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Mobility
PVC Pass-Throughs & Wrist Mob
T-Spine Smash (balls)
Glute S&F (ball)
Gecko Stretch

Weightlifting
Heaving Snatch Balance (1-1-1-1-1-1-1)

Gymnastics
Handstand Hold - Wall (E2MOM10 (upto 1 min HS, with 1 min rest))
- Max time maintaining a handstand position against the wall. Facing wall is preferred / better positioning ...

Metcon
AMRAP3:
6 Burpee Box Jump (30/24")
9 Wall Ball (20/14#)