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Thursday, July 27th 2017

26
Jul

Thursday, July 27th 2017

VOD

Good will come to those who are generous and lend freely, who conduct their affairs with justice.

Psalm 112:5 NIV

Warm Up

AMRAP 10

10 Tempo’d Walking Lunges (3 sec down, work perfect position), Use KB if u want
10 Push Ups
10 sec Right Plank
10 Sec Left
10 Sec Push Up Plank
10 Handstand Kick Ups OR Cartwheel attempts (switch lead hands, its FUN!)

WOD

Gymnastics Strength and Skillz!

*Rest at least 1 min between all sets

1.
HSPU’s 30 singles
Start at bottom of deficit (25/45lb plates no ABMAT).
Perform “explosive” strict press out of bottom of deficit. Legs together, body straight.

 

2.
Bar MU’s 5 x 5
Focus on linking reps and turnover technique.
*Scale to 10 Hollow Rocks + 30 sec Weighted Plank x6

 

3.
Ring dips 6 x 5 Strict
Rx- add weight if possible
*Scale as needed, maybe working negative for position and strength building

 

4.
C2B 5 x 6
Rx: Weighted kipping. Nothing heavier than 15lb vest.
**Work YOUR skill level for good technique work
– Strict Banded
– Kipping
– short, rhythm butterfly

 

5.
HSW 200 ft total Minimum
*Goal is 34ft unbroken distances. (10m/1 gym length)
Rest 1min between attempts.

*Scale with partner wheel-barrow walks

Additional Work

6.
GHD MB sit ups
5 x 10 20/14 MB