Thursday 06-09-2016

9
Aug

Thursday 06-09-2016

Warm-up

EMOM in 9 minutes
Minute 1- 10 push press with a bar
Minute 2- 10 1/2 Turkish get ups
Minute 3- 10 halos (5 each side)

Gymnastics
“Life”
Kipping Pull up technique “Fitness(intermediate)
“Kip Swing (2) + Toes to Bar (2) + Kip Swing (2) + Pull Up (2)
“Fitness”(advance movement)Toes to Bar (3) + C2B Pull Up (2) + Bar Muscle Up (1)

Metcon
AMRAP 20
plate push 100 feet (45/25)
10 push press (135/95)(115/75)(95/65)
400m Run
Forced rest for 2 minutes between sets

Accessory
Russian ham curls 3×8
V-Ups 3×15
Arch Holds 3x20s

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