FRIDAY 8-21-15

Warm-up

15min

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4

20  Jumping Jacks
20  Seal Jumps with Leg Switches
20  Pogo Jumps
5e  Full Body Circles
10  Arm Circles each (forward and back)
10  Elbows Circles each (F / B)
10  Wrist Circles (F / B)
5e  Shoulder Rotations
10  Air Squats
10  Squat to Stand
10  Push-up Plus (Level 1)
10  Push-up Plus (Level 2)
10  Push-up Plus (Level 3)
5e  Push-up Plus (Level 4)
8    Cobra
5e  Mt Climber/Spiderman
5e  Mt Climber/Twist
5e  Perfect Stretch
15  Band Pull Aparts
10  Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3e  Squat to Forward Lunges
5e  Standing Glute Stretch
5e  Cradle Walks

Gymnastics

10min

  • Form: Shoot Throughs 

  • C / I: Skin the cat 

Rings or bar

Weightlifting

12min

  • All: Pendlay Row (5x5 )

Weightlifting

16min EMOM

Form : Even = Deadlift 8x8
Form : Odd = Weighted Sit-ups 8x8

Con : Even = Deadlift 8x5
Con : Odd = Weighted Sit-ups 8x12

Int : Even = Deadlift 8x3
Int : Odd = Hanging Knee tucks

  • All: Deadlift (8x8)

  • F / C: Weighted Sit-up (8x8)

https://youtu.be/zlnBSufRW-o

  • Int: Metcon (Weight)

Hanging knee tucks

This scoring is mostly for comments