2/12/16


2/12/16

Before Class

Gymnastics + Weightlifting Application

EMOM 20

Alternate

2 Cleans @ 80%

20 DU's

Strength

L3: Deadlift 3x10 @ 65%

L2: Deadlift 3x10 @ 55%

L1: Deadlift 8-8-8

Sport

I hope you can air squat
L2 & L3:

27-21-15-9 reps for time of:
Sit-ups
Squats
Then start immedialty:
9-15-21-27 reps for time of:
Push-ups
Squats

L1:

21-15-9 reps for time of:
Sit-ups
Squats
Then start immedialty:
9-15-21 reps for time of:
Push-ups
Squats

After Class

Metcon

4 Rounds

25 Wall Balls (20/14)
10 Power Cleans (115/75)
25 DU's

Abs

2 Rounds

Accumulate 60 seconds in plank
10 Bird dogs with 5 sec pauses
30 Second back extension hold on GHD
20 Plank to Push ups