TUESDAY 4-19-16

 

image

 

WARM UP
1 min Jump Rope
10X Shoot thrus
10X Ring rows
15 Sec hallow hold
15 sec Arch hold
5 Sets of Reverse Burpee roll into a squat Reverse burpee roll into a pistol alt leg

GYMNASTICS SKILL WORK
12 MIN EMOM
2 WEIGHTED STRICT PULL UPS + 2 WEIGHTED DIPS
MODIFY: BW
Negatives Descending 5 sec count 2+2
OR
1-2 (ADVANCE )STRICT WEIGHTED RING MU

CONDITIONING FOR TIME
100 DU
50 PISTOLS
30 Hang Power Cleans
95/135
30 Pull ups
100 DU

Post wod
3X
10 Plate crunch 25#
20 Russian twist w 25#
1 min plank w/25
1min Rest

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s