05/10/17

Wednesday

Gymnastics

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice) 

Minutes 5:00 – 10:00:
A) 5 Ring Rows
B) 5 Strict Ring Dips

Minutes 10:00 – 15:00:
A) 5 Deficit Pushups (athlete’s choice on deficit height)
B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

Metcon

“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups or jumping C2B
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar or v ups
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups or 15 jumpng pullups