WEDNESDAY 9-2-15

Warm-up

  • 800m run

  • Plate Warm-up

with a 10-35# bumper:
20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats

Gymnastics

  • Form: Shoot Throughs

  • C / I: Skin the cat

Weightlifting

12min

  • Form: Pull-up / Chin-up (5x5 )

Negatives are okay until strength fails then go to ring rows

  • C & I: Pull-up / Chin-up (5x5)

Weighted

Weightlifting

10min EMOM

  • F / C: Thruster (10x5)

Consistency do 10x7

  • Int: Kettlebell Thruster (10x7)