Monostructural/Gymnastics Skill Development
EMOM 12:
Evens: 60’ band-resisted sprint
Odds: Max height stick jump
Gradually increase intensity of the run, and the height of the stick jumps, round to round.
Monostructural/Gymnastics Conditioning, Long-Duration
“Unstoppable”
AMRAP 21, in teams of 2:
Alpha round
10 stick jumps
10 rock runs 64’
Beta round
10 stick jumps
10 rock over rig
Jump height: RX=24”/20”, SC= a height that allows fast UB sets.
After-Hour Accessory Exercise, Midline & Balance Development
Midline: Accumulate 100 v-ups.
Balance: Practice line-walking for 10 minutes.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Wear running shoes.
