Tuesday 11-06-18 S

Monday, November 5, 2018

Warm Up: 
500/400m Row 
+
Coaches Choice Shoulder/Chest Mobility 

3-4 Sets of: 
4 Burpees 
4 Push Ups Complex 
4-4 Hang & Shrugs 
4-4 Horizontal Ring Rows 
8 Walking Frankenstein Kicks   
+
Skill Work/Dip Options  
Feet Elevated P-Bar
Strict Matador Dips
Banded Strict Ring Dips  

 

Gymnastics Strength: 
3 Sets @ skillful pace:  

A1. 5-10 Strict Pull Ups, rest 30 secs   
A2. 10-15 Strict RIng Dips, rest 30 secs  
A3. 15-20 Alt Leg V Ups, rest 30 secs 
+
Workout: 
For Time: 

500/400m Row 
10 Bench Press 115/75-135/95 (no bouncing) 
20 Anchored Sit Ups 
500/400m Row 
15 Bench Press 
30 Anchored Sit Ups 
500/400m Row  
20 Bench Press 
40 Anchored Sit Ups 
- Although this is "for time," just have fun with this one 

 

Finisher: 
3-5 Mins of Shoulder Mobility (fyi: Wednesday's we're Snatching)   

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