Friday Mar 18

A little bit of Gymnastics

Warm Up

2 Sets

200m Run

10 Windmills

10 Deep Squats with single arm overhead press

 

Mobility

  • Hip Flexor
  • Ankle

Prep

3 sets

5/5 Dead bugs

5/5 Single Leg Box Step ups

10 Double Unders

Strength

EMOM 12

Min 1. 3-5 Wall Walks

Min 2. 12-16 Pistols

Workout

40-30-20-10 Cal Row

50-40-30-20 Sit ups

80-60-40-20 Double Unders

Extras

N/A

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

Leave a Comment

Your email address will not be published.