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4.26.15

25
Aug

4.26.15

Warm-up

3×10 Good mornings w/20 second hollow rock between each set

Then 4 Rounds

10 OH walking lunges with empty bar (Front Rack Position)

10 Light KB swings

Strength/Skill

None

METCON

“Annie”

50-40-30-20-10

Ab-mat Sit-ups

Double Unders

Rest 5 Minutes

30 Turkish Get-ups 15 E/S 53/35

*You will have 2 Scores here…. First will be your Annie time, second will be your overall time including your break.

Extra Work

gymnastic:

“Nate”

20 Min AMRAP

2 Muscle Ups

4 HSPU

8 KBS 70/53

olympic:

Bench Press: 3×10 to a 10RM, subtract 10% and complete 2×10

Double KB Bent Row: 5×10

Snatch Grip RDL: 5×4 @ 90%

Eccentric Pullups: 5×3, each descent should take at least 6 seconds

Core

4 Min Tabata Hanging L-Sit

Mobility

2 Min Anterior Shoulder

2 Min Thoracic Spine

2 Min Calf Smash

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