4.18.17

Gymnastic Skills and Drills

1)Acumulate 90 sec min hang from rig

2)4x 30 sec hold in Face Down

Chinese Plank

https://youtu.be/Byb0bniTtkM

3)Tabata Arch Rocks

 

BB CYCLING

7X1 Clean from blocks (just above

knee) & Jerk – work to a max for

the day, rest 90 sec.

 

Strength:

1a) Bench Press

5x4@70%

90 sec rest

1b)Good Morning

4x8 Heavy Across

90 sec rest

 

Metcon:

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings, 1.5 poods

60 Sit-ups

70 Burpees