4.12.17

Gymnastic Skills and Drills

1)5x3 Skin the Cats on rings

2)Accumulate 1:30 min in L-sit on

parralettes (If you can go 1:30 without

dropping put 45# plate under feet)

 

BB CYCLING

1) 5X1 Jerk from blocks (or rack)

– work to max for the day.

2) 5X1 Hang Snatch

– work to max for the day.

3) 5X1 Hang Clean

– work to max for the day.

 

Strength:

Barbell Row

4x8 Heavy Across

 

Metcon:

"Filthy Fifty"

50 Box jump, 24 inch box

50 jumping pull-ups (bar at mid forearm)

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows (knee must touch elbow)

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders