Wednesdays Training

PHASE 3: Gymnastics Strength

warm up:
complete 3 rounds of:
wrist flexion raises + fin push ups x 10reps
scapula push ups x 20reps
Toes to bar x 12 reps

strength:
complete 4 rounds of:
Muscle Ups x 5
handstand push ups x 5

complete 4 rounds of:
False Grip Hang Hold x 20s
ring push ups x 5

Shoulder Stands to L sit x 15

prehab & cool down:
External Rotations 4 x 8
Floor Angels 4 x 8

WOD by Coach Shiv

Warm up - Allow 5 mins
3 Rounds
10 Active/Passive Hang 
5-10 Pull ups/ Ring rows
5 Burpees 

Allow 5 Mins
Clean progressions with stick or barbell

Strength/Skill - Allow 20 mins 
Build to a heavy:
3 x Thrusters
From Floor 
Time Cap 15 mIns 

Metcon- Allow 20mins
15min AMRAP
5 Clusters 50/35kg
10 Pull ups 
15 Burpees

OLY BASICS

warm up:
complete 3 rounds of
GM Squat x 5
First Pull to Squat Drill x 5 @3s pause each
SOTS x 5

strength:
Power Snatch 4 x 5 @ 65%
Snatch first pulls 4 x 5@ 90% w 3s pause
Snatch Grip Deadlift 4 x 5

prehab & cool down:
SOTS press 3 x 5 (+10s)
Ukranian Deadlift 3 x 5 (+10s)