Thursday Apr 07

Gymnastics Complex

Warm Up

2 Rounds

250m Row

10 Hanging Strict Knee Raises

3 Rounds

5 Inch works to push up

5 Ring Row

Weightlifting

12 min AMRAP (for quality)

5/5 Single Arm Bent over row

5 Dips (ring or bars)

Workout

21-18-15-9

Strict Press @ 50% of 1RM

Kipping HSPU

42-36-30-18

Squats

Scale:

The HSPU to athletes ability

Extras

Accessory

Nil this week. Deload week.

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 …

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