Day 3 Week 6 of 6 Front Squat/Snatch/Pull-ups/Handstand Push-ups

0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Gymnastics

20:00-32:00 Gymnastics

32:00-40:00 Transition to WOD

40:00-56:00 WOD

56:00-60:00 Cool-down

General Warm-up

3 rounds

10/10/10 Arm Circles (forward/backward/side to side)

Lat Stretch on Rig

Straight Arm Bicep/Shoulder Stretch on Rig

Specific Warm-up

2 Rounds

2-3 Pull-up negatives

2-3 Handstand Push-up negatives

Strength

Alternate Every 2 minutes for 12 minutes (3 Sets each)

Max Unbroken Strict Pull-ups

Max Unbroken Strict Handstand Push-ups

FOCUS:

MEMBER SPECIFIC:

You can also go for max sets of chest to bar, deficit, kipping
A good time for coaches to work with those who have not got a rep yet to get their first

WOD Prep:

2-3 Rounds

10/8 Calorie Row

10 Russian KB Swings

10 KB Sit-ups (on chest)

WOD:

4 Rounds For Reps:

1 minute Max Calorie Row

1 mInute Max Russian KB Swings @53/35

1 minute Max KB Sit-ups

1 minute Rest

*PACE GOAL: 12+ Calorie Row, 20+ Swings, 20+ Sit-ups

FOCUS:

STRATEGY:

Your mindset is 3 minutes of consistent work, then a short rest to regroup
Steady pace on the machines, big sets on the KB, try to only put it down once within the minute

EQUIPMENT CONSIDERATIONS:

Start on different stations as needed, would have each person get off the rower around 45-50 seconds to allow for transition to the next station and/or a new person to get on the rower

BEGINNER: 26/18, no weight on sit-ups

SCALED: 35/26

GO BEYOND Accessory Work

100 Russian Twists (50 each way)