Today’s WOD combines staple exercises from gymnastics combined with approaches from “dry land” training from elite swimmers and divers…which in turn draws from yoga, physical therapy etc. The theme today is plyometric stability that allows you to stabilize in explosive movements as well as the “flight” phases of propulsion or other activities.
Warm up
-1 min jumprope
-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can
-10 side to side squat
-10 pike squat
-1 min jumprope
2R Manflow prone scapular mobility https://www.youtube.com/watch?v=ud3qjfjHaCE
-30s prone Y (thumbs up) 1:19
-30s prone T (palms down) 2:12
-30s prone W (palms up) 3:08
-3 prone pull up 3:57
WOD
6 min EMOM
-15-30 Double unders
6 min EMOM
-15 to 20 arched body rocks rocks or 20 s hold. Keep ankles together and elbows straight
6 min EMOM
-20 hollow rocks rocks or 20s hold. Scale reps or time so that you can keep small of back in the ground
5 min EMOM
– 5 to 10 s L-sit or L-tuck. Use two chairs or blocks if you need elevation