MONDAY 3-14-16

Warm-up:15min

  • Agility Drills & 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
10 Overhead Squats

Gymnastics:10min

  • A1: Scapular Pull-ups (3x10-20)

hanging from the pull-up bar go from relaxed hang to active hang.  Don't lean back stay verticle

  • A2: Scapular shrug (3x10-20)

see GB planche progression #1

scap push-up

Metcon:20min

  • Form: Metcon (5 Rounds for reps)

3 minute AMRAP
3 Hang-power cleans
6 pushups
9 squats
1 minute rest
x5
5 rounds For Reps

  • C / I: The Chief (scored correctly) (5 Rounds for reps)

3 minute AMRAP
3 power cleans 135/95
6 pushups
9 squats
1 minute rest
x5