Wednesday 6/18/14

Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
Four sets of 3-minute sprints of either:
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

As many rounds in 12 min @ 80-90%:
1 RC – 15′
5 wall walks
2 TGU/arm

rest walk 6 min

As many rounds in 12 min @ 80-90%:
3 high box jump – step down
3 burpee ring MU
amrap unbroken DU’s

– sustainable work in these 12 min pieces
– keep form over fatigue present here in these
– record BJ height, TGU weight and DU sets
– compare to Wed Sept 25th


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