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“GYMNASTIC REDLINE 19.1” WOD 1/9/19

0

WARM UP:

50 Single Unders

10 Bumper Jack’s 2″ + 4″

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

10 Snatch Extension

Then:

Mobility


WIN

SKILL:

3 Sets

7 Rope / Towel Strict Pull Ups

10 DB Bench Press

10 Loaded Bar Roll Outs

LIFT:

EMOM 8

20 Double Unders + 1 Snatch

*Build

WOD:

“GYMNASTIC REDLINE 19.1”

Running Clock

MIN. 1-8:

EMOM

ODD: 10 T2B

EVEN: 10 DB Snatch (50/35) (45/30)

MIN. 8-9:

Rest

MIN. 9-15

For Time:

30 T2B

30 DB Snatch

*Sub. T2B for Leg Lifts over a cone accordingly.


FIT

SKILL:

3 Sets

10 Loaded BB Roll Outs

Max Effort Forearm Curl

Max Effort Hang from Pull Up Bar

LIFT:

Bench Press

5 x 6

*Build

WOD:

“GYMNASTIC REDLINE 19.1”

Running Clock

MIN. 1-8:

EMOM

ODD: 10 T2B

EVEN: 10 DB Snatch (50/35) (45/30)

MIN. 8-9:

Rest

MIN. 9-15

For Time:

30 T2B

30 DB Snatch

*Sub. T2B for Leg Lifts over a cone accordingly.

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