Monday, 26 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


BEGINNER GYMNASTICS
Spend 10 minutes practicing the Pistol and/or Pistol progressions.

INTERMEDIATE GYMNASTICS
3 rounds for quality, NOT for time:
10 Alternating Pistols (5 each leg)

CONDITIONING
Every minute on the minute, for 10 minutes:
3 Deadlifts, 
95% Bodyweight/75% BW
9 Wall Balls, 20/14#

• If you fall behind on the minutes, simply keep moving and record your total rounds.  Post Deadlift load and total rounds if you fell behind, to whiteboard / comments.