25 Jan 2016

Warm Up:  SHOULDER PREP (5 mins)

GYMNASTICS SKILL/STRENGTH: (10 mins)
Level 1:  5 x 5 low bar pullups at hardest modification you can do
Level 2:  Tabata kipping pull ups or beat swings

REVIEW:  with dowels, Deadlift & Cleans (20 mins)

WORK:

For time, 12 min cap:
10 Chest-to-bar Pull-ups
20 Toes To Bars
30 Deadlifts, 185/135 lbs
100 Double Unders
30 Box Jumps, 24/20 in
20 Burpees
10 Cleans, 185/135 lbs

Rx2:  175/125
Rx3:  any other mods


Silvers:

SKILL:  RING ROWS  - Work on perfecting the movement

Review:  Deadlift, medball/dumbbell cleans

For time, 12 min cap
10 Ring Rows (elevated feet if you can)
20 Knee raises
30 Deadlifts 135/95
100 Single skips
30 Box Jumps or Step ups
20 Burpees or down-ups
10 medball or dumbbell cleans