WEDNESDAY 12-4-19

WARM UP

2- Sets:

1 Minute Row

30 Second Hollow Hold

45 Second Row

30 Second Superman Hold

30 Second Row

30 Second Wall Squats

Strict Gymnastics

0:00 – 6:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)

6:00 – 12:00

1 Strict Chest to Bar Pull-up + 15′ Handstand Walk

2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

12:00 – 18:00

25 Double Unders

:15 Second L-Sit box

5 Tempo Ring Rows (1 Second Up, 5 Seconds Down)

• These 6-minute windows of gymnastics work are designed to be completed AMRAP style, but for quality over speed

• For Example: Once you finish the 2 strict ring muscle-ups, you’ll work back to the :20 Wall-Facing Handstand Hold

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders

• Working through 3 fast-paced intervals with 5 minutes of rest between

• On each AMRAP, the row is the buy-in and only happens once

• After finishing the meters on the rower, you will complete as many rounds and reps of squat cleans and double unders

• The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)

ROW

• General Timeline For Each Buy-In Row:

* 700 Meters: ~3 Minutes (Leaves 2 Minutes for Cleans & Dubs)

* 500 Meters: ~2 Minutes (Leaves 3 Minutes for Cleans & Dubs)

* 300 Meters: ~1 Minute (Leaves 4 Minutes for Cleans & Dubs)

• If short on rowers or space, stagger athletes on opposite 5-minute windows

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