5.24.17

Gymnastic Skills and Drills

1) Accumulate 1:30 min in bridge on box

https://youtu.be/sT_cDwbTv4g

2)3x9 Ice Cream Makers

3)Accumulate 2:20 min in L-sit on

parralettes w/ 45# plate under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

1) Pause Clean (2 count at top of

knee): 2rm- 1×2@95%, 1×2@90%

2) Behind-the-neck Split Jerk from

blocks (drop each rep): 2rm-

1×2@95%, 1×2@90%

 

Strength:

Barbell Row

4x8 Heavy Across

 

Metcon:

For time:

Row 30 calories

30 Thrusters (95/65)

3 Rope Climbs

30 Kettlebell swings, (53/35)

Row 20 calories

20 Thrusters (115/75)

2 Rope Climbs

20 Kettlebell swings (53/35)

Row 10 calories

10 Thrusters (135/95)

1 Rope Climb

10 Kettlebell swings (53/35)