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MONDAY 160229

Warm-up:

Run or Row

Crossover Symmetry

10 Yoga push ups

10 Scorpions

Bear Crawl down

Inch worm back

15 Hollow rocks

10 GHD Situps

 

Skill:

Every 2 minutes, for 12 minutes:

Minutes 1-2, 7-8: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12:
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
WoD:

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters
Minute 2 – 15 Russian Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 10 Toes to Bar

Score is A,B,C,D, etc

 

Mobility:

Roll posterior

Lax to Shoulder/Banded shoulder stretch

Couch Stretch

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