Wednesday, April 4th

April 3, 2018

A.

GYMNASTICS SKILL WORK:

12 Minute EMOM:

Odd Minute: One Length Handstand Walk

Even Minute: 5-8 Ring Dips

 

 

 

B.

METCON:

Every Minute on the Minute x 16 (4 Rounds):
1st: 15/10 Calorie Row
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups 
3rd: 15/10 Calorie Bike
4th: 10 Chest to Bar Pull-Ups

 

The weight on the deadlift and handstand push-ups should be something that athletes know for a fact they will get unbroken every time. The pull-ups are meant to be completed in no more than 2 sets. The number, weight, and variation of all these movements can be adjusted in order to hit the correct stimulus. 

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