April 19, 2016

April 19, 2016

Dynamic :
a) ring rows x 5
b) no pushup burpee x 5
c) kettlebell swings x 8
d) situps x 8

Mobility :
a) Lat smash

 

gymnastics work, pullup progressions
not for time, but rather completion :
16 minutes to complete :
a) ring rows/ pullups x 40
b) pullups/ chest to bars x 30
c) strict pullups / negatives(slowly lower body-chin starts over the bar) pullups x 20
d) muscle ups/ burpee pullups x 10


notes:
- like scaled in the open, jumping variations of each variation is acceptable.
- ring or bar muscle up. Your choice.

 

12 minute amrap/ circuit of :
pistols x 2
handstand pushups x 4
burpees x 6


notes :
- opportunity to get better at these bodyweight movements. Practice them! Push yourself.


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