10.10.17

Gymnastic Skills and Drills:

1a)4X60 second ME Strict

Toes To Pegs

– rest 90 sec.

1b)3x60 sec L-Sit Pull Up

 

BB CYCLING:

Every 2 minutes, for 20 minutes

(10 sets) of:

Power Clean + Hang Clean +

High Hang Clean

*Sets 1-3 – 60-65%

*Sets 4-6 – 65-70%

*Sets 7-8 – 70-75%

*Sets 9-10 – 75-80%

 

Strength:

1) Good Morning3x15

 

Metcon:

50 Wall ball shots, 20 pound ball

10 Muscle-ups

40 Wall ball shots, 20 pound ball

8 Muscle-ups

30 Wall ball shots, 20 pound ball

6 Muscle-ups

20 Wall ball shots, 20 pound ball

4 Muscle-ups

10 Wall ball shots, 20 pound ball

2 Muscle-ups

For Time