05/17/17

16
May

05/17/17

Wednesday

Gymnastic Conditioning
Fitness & Life
Minutes 0:00 – 6:00
A) 5 Swings – Ring Muscle-Up Swing Drill
B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills

Minutes 6:00 – 12:00
A) 3 Wall Walks
B) 15 Hip Extensions

Minutes 12:00 – 18:00
Ascending Ladder of Strict Ring Dips
10 GHD Sit-Ups, 3 Strict Ring Dips
10 GHD Sit-Ups, 6 Strict Ring Dips
10 GHD Sit-Ups, 9 Strict Ring Dips
… and continue to add (3) strict ring dips per round until the 18:00 mark.

Metcon

Fitness & Life

“Power Wheels” (15 minutes)
AMRAP 3:
15/12 Calorie Bike
12 Power Snatch (95/65)(75/55)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
8 Power Snatch (115/80)(95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
4 Power Snatch (135/95)(115/95)

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