TUESDAY 12-08-15

Warm-up:15min

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4
20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks

Gymnastics:15min

  • F / C: Metcon (No Measure)

work on Handstand:
Hollow belly on floor, hands on wall

Hollow feet on the wall working toward inversion

Handstand on wall

Pike

all of these are good options.

  • C / I: Handstand Walk

Metcon:15min

  • Death by Power Clean (AMRAP - Reps)

1 power clean 1st minute
2 power cleans 2nd minute
3 power cleans...etc etc until you can no longer repeat the number of power cleans per minute.

Rx 115/85Rx+ 155/110