Thur, Apr 9, 2015

IMG_2938

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 15 Bridges
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 20 Double Unders
  • 10 Power Snatches (light wt)
  • 10 Front Squats (light wt)

—Gymnastic Strength—

  • 4 X 5 Strict Chin ups + 5 Strict Pull + 10 Beat Swings
  • 4 X 3 Strict HSPU + 5 Kip HSPU + 15 sec. Hold
  • 5 X 15 sec. L-sit Hang in False Grip on Rings

—Conditioning—

12 min AMRAP



  • 5 Power Snatches (55% of Front Squat 1RM)

  • 7 Front Squats

  • 9 Toes To Bar

 

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