WOD for Thursday, Feb 08, 2018

Skill 08-02-2018

Skill – Toes to Bar + Static Hold

*Spend 15 Minutes working on improving T2B efficiency.
*Accumulate T2B Volume During your Skill Sets Adv: 50+ Reps Int: 30+ Reps Beg: 20+ Reps

Between sets of T2B drills perform a static hold of your choice choosing between:
– Handstand Hold (wall or freestanding) or OH KB Hold x 15s.
– Ring Support or Box Support

Conditioning 08-02-2018

30 Calorie Row, Bike or Ski Erg
20 Air Squats
16 DB Hang Power Snatch (8 ea.)
10 Box Jumps Overs (61/51cm)

*Athlete choice of DB weight
*Alternate Options: Bike = 400m Run, 1 x Stairs

Extra Credit 08-02-2018

Elbow Plank: Who can hold the Longest?

Weightlifting Class 08/02/2018

General Warm-Up
Oly Warm-Up – Dirty Dancing + Pressing Snatch Balance
Hang Snatch + Tempo Overhead Squat
Hang Snatch + Snatch Balance
Hang Snatch

Open Gym

Make a note of your achievements in 'Open Gym'