Monday 6/27

June 26, 2016

Strength, WOD

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MONDAY
Warm up
2 rounds
400m run
Bear crawl
Bear walk
Crab walk
Plank walk

WOD
AMRAP 12 min
1 rope climb
100m run
1 power clean 155/115

STRENGTH
Max effort lower
“Sumo Deadlift (1″” Deficit) – 1RM”
Glute Ham Raises – 3 x max reps
Hip Bridges – 3 x 15
Reverse Hypers – 3 x 20

Midline /finisher
GHD Single Arm Situp to Parallel – 3 x 10ea
100 Seated Band Leg Curls

Gymnastics
4 Rounds Tabata Hollow Hold, then 4 Rounds Superman Hold
Bar Warm Up Drills – Traverse, Single Arm Drills, Dead Hang, Dead Hang + Scap, Strict Pull-ups, Small Swings (2 sets x 3-5 reps)
Tuck to Single Leg Extension Front Lever – 5 x 1ea leg
Ice Cream Makers – 3 x 5
3 Position Pullup (Chin over bar, Chest to Bar, Bar Muscle Up) – 5 x 1

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