Take 10 minutes to prep/practice/mobilize for a gymnastics GOAT.  A goat is something you struggle with. Gymnastics movements can be; push-ups, pull-ups, muscle ups, hspu, pistols, etc....

WOD:

   EMOM X 21 minutes

      Min 1 - 2-8 reps of your gymnastics goat

      Min 2 - 15/12 cal bike/row

      Min 3 - :50 in any static hold

*static hold can be; plank, side plank, hollow, wall sit, squat, heavy suitcase, waiter carry, etc....

PureFit:

Take 5 minutes to prep/practice/mobilize for a gymnastics GOAT.  A goat is something you struggle with. Gymnastics movements can be; push-ups, pull-ups, ring rows, etc....

WOD:

   EMOM X 18 minutes

      Min 1 - 2-8 reps of your gymnastics goat

      Min 2 - 10 cal bike/row

      Min 3 - :30 in any static hold

*static hold can be; plank, side plank, hollow, wall sit, squat, heavy suitcase, waiter carry, etc....

Mobility Pre-WOD- a good way to open up the shoulders is to mob the traps/thoracic spine: T-spine smash with weight -  Lie on a double lacrosse ball along the thoracic spine about the level of your mid chest.  Place a 35# plate or 20# medicine ball on your chest. Wrap your arms around the plate or ball. Bring one arm overhead. Inhale for 4 seconds, exhale for 8 seconds. Repeat until you can fully relax on the exhale. Switch overhead arms.  Repeat inhale and exhale sequence. Recruit a friend to help you to get maximum benefit.

If your goat is pistols, a good pre wod ankle mob is:Anterior and Posterior Ankle mobilization- Place band around ankle.  Step away from rack to create tension. Kneel down with banded knee towards ceiling and other knee/shin flat on floor. Place med ball or kettlebell on knee of banded ankle. Rock back and forth, in and out while not allowing arch of foot to collapse. Rock forward over big toe then 5th toe. Repeat on same leg facing towards rack. 1 min each position. Repeat on other side

Post-WOD:Trunk recovery Ab smash - Use a softball or lacrosse ball to smash the upper abs.  Lie on your stomach and smash the abs right below your ribs. Start under your sternum than work laterally.  Take a deep breath in, hold, then exhale. To add to the smash, bring the same side knee up towards your side.  Spend about 2 minutes each side.