TUESDAY 1/22/19

WARM UP

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

 

GYMNASTICS SKILLS

3 x 0:30 Low ring support hold (turn out)
3 x 3/3 Low ring single arm extension

Tabata DB push-ups

 

More about quality & constant movement over quantity.

The Tabata interval is 8 rounds of 0:20 of work, followed by 0:10 of rest. The goal is to complete all 8 rounds without resting during the work interval.

 

 

WOD

3 Rounds for time:
9 Power snatches (135lbs/95lbs)
15 Push jerks (135lbs/95lbs)
21 Bar facing burpees

*9:00 cap

Notes:
Completing this in 9:00 is not a given. It’ll be a tough task and will likely take you getting uncomfortable during the bar facing burpees.

 

 

 

 

 

 

 

 

 

ACCESSORY WORK

2 rounds core

20 GHD situps

30 ab Mat sit-up slow and controlled

then

100 Straight or EZ curl barbell skull crushers lying on floor (barbell)

 

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 )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.