04/05/17

4
Apr

04/05/17

Wednesday

Gymnastics
Fitness & Life
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Bar Muscle-Ups x Max Reps in 45 seconds
(OR C2B (Pull-up) max reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk Practice
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

Metcon
Fitness & Life
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of (with 2 min rest):
5 Burpee Box Jump Overs
Run 1 lap around complex (airdyne 15 cals)
Then, Max Reps of Kipping Hand Stand Push-ups in remaining time
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets

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