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 …