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Thursday “Gymnastics Skill Day”, May 18th 2017

17
May

Thursday “Gymnastics Skill Day”, May 18th 2017

VOD

The Lord your God is with you, the Mighty Warrior who saves. He will take great delight in you; in his love he will no longer rebuke you, but will rejoice over you with singing.”

Zephaniah 3:17 NIV

Warm Up

100m Row Sprint
1 min Push Up Plank
100m Run Sprint
1 min Arch Hold
x3

Gymnastics Strength (25-30min)

10-20sec Wall-Facing Handstand Hold (Not maximal-work perfect positions)
Rest

10-20 sec Rope Holds (alternate lead hands)
Rest

AMRAP  Tempo HSPU @30×1 (work strict unless u need to work your kipping)
Rest

2-3 Rope Climbs (1-2 Strict then footwork climb)
Rest

4-5 Rounds (Resting as needed between rounds/exercises)

WOD

3 Rounds (Each for time)

8/10 Cal Assault Bike Sprint
5 Man-Makers 25/45
5 Toes 2 Bar (toe 2 Shoulder)
Rest 2-3 min  btw

*goal is to sprint through each round and get faster
**Record fastest round