1/30/16
Fittest Games
Gymnastics Class - 9am
Warm-up - Shoulder stability + Shoulder girdle strength
Skill - Butterfly Pull-ups / Kipping Pull-ups
followed by Pull-up Dip Complex
OTM - 10min
5 Pull-ups
5 Ring Dips
WOD - Tabata Mash (8 rounds, 20sec work, 10sec rest)
- L-sit / Knee tuck
- Ring Support
- Hollow Hold
- Arch Hold
Cash-out:
20 Muscle Up transition drills
1. WOD
SDLHP: 12
PJ: 12
BSQ: 12
4 Rounds for time
PJ: 12
BSQ: 12
4 Rounds for time
Fitness - 75/55
Rx - 95/65
Rx+ - 115/75
2. Strength
BP 1×20 RM
3. Extra credit
Hand walk – 5’ hold HS 5 seconds –continue as far as possible – AMRAP 5 Minutes
4. Weightlifting
Panda Pull SN: 5 x 2
SNBAL: 10 x 1 (Work up)
SN: OTM 20 (Work up)
SNBAL: 10 x 1 (Work up)
SN: OTM 20 (Work up)
5. Accessory
HSPU: 10 OTM (Unbroken sets – you break a set, stop)
6. Conditioning
Butcher Push: 200M (#90/#70)
Run: 400
6 Rounds
