Jan 1st
Gymnastics
Metcon
3 sets:
10 Straight arm pull ups
10 Tight beat swings
30sec Hollow rocks then…
10 Straight arm pull ups
10 Tight beat swings
30sec Hollow rocks then…
2 sets:
5 Strict
5 Kipping
5 Kipping C2B
5 Butterfly
Metcon
3 sets:
10 Straight arm pull ups
10 Tight beat swings
30sec Hollow hold then…
10 Straight arm pull ups
10 Tight beat swings
30sec Hollow hold then…
3 sets:
5 Banded strict
3 Negatives (jump up and lower over 5-8 seconds)
Metcon
Metcon (Time)
Partner rowing "Helen"
6 Rounds:
250m row
21 KBS 53/35#
12 Pull ups
6 Rounds:
250m row
21 KBS 53/35#
12 Pull ups
*Partners alternate each movement
Metcon (Time)
Partner rowing "Helen"
6 Rounds:
250m row
21 KBS 35/26#
12 Jumping pull ups
6 Rounds:
250m row
21 KBS 35/26#
12 Jumping pull ups
*Partners alternate each movement