Call Us: (701) 317-2243

2.10.16

9
Feb

2.10.16

Warm-up

I like to dream yes, yes, right between my sound machine
On a cloud of sound I drift in the night
Any place it goes is right
Goes far, flies near, to the stars away from here
Well, you don’t know what we can find
Why don’t you come with me little girl
On a magic carpet ride
You don’t know what we can see
Why don’t you tell your dreams to me
Fantasy will set you free
Close your eyes girl
Look inside girl
Let the sound take you away

Strength/Skill

N/A

METCON

4 Rounds:

6 min running clock:

200m Run

15 Back Squats 135/95

200m Run

max rep Burpees over bar with remaining time

Extra Work

olympic

Split Jerk: In 10 min find max double

must be touch and go from the rack

must start with an empty bar

EMOM x 12 min:

odd min- BS x 1 @ 90%-95%

even min- 100m sprint

gymnastic

3 sets of each

10 3 sec. tempo Hollow to arch to hollow

10 Perfect kips ONLY on rings (focus on activated scap and connected core/legs)

10 Perfect Kip + pull to rings (no turnover, again focus on connections)

Accumulate 50 Toes to rings, don’t drop past a hollow position on descen

Core

150 Hollow Rocks

Leave a Reply