Tuesday 25.04.2017


Scaled) AMRAP 15

15 Box Jump Overs

12 Push Ups

9 Power Cleans 95/65

Rx) "Dip Stick"

AMRAP 15

15 Box Jump Over 24/20

12 Ring Dips

9 Power Cleans 155/105

Comp) 1) Gymnastics

0:00-5:00 Handstand Practice

(Start with a kickup to the wall and slowly peel one foot off at a time)

5:00-10:00 3 Strict Chest To Bar Pull ups (band if necessary)

3 Pausing Strict HSPU (:01 pause with head on floor)

10:00-15:00 5 Strict Toes to Bar

10 Romanian Deadlift (pause at top)

15:00-20:00 3 Inch Worms

3 Pausing Ring Rows (3sec hold at top)

2) "Dip Stick"


Archive