December 20th, 2017

WEDNESDAY 

Fitness:

“A. OHS 4 x 7 @ 31×1- rest 2 min
**If you were not here last week please make sure you start with
empty BB first
+
16 min EMOM
1 min- 3 Cone Malcolm
2 min-DB Push Press x 10
3 min- DB FS x 10
4 min- DB FR Lunge in Place x 7 per leg
+
3 sets
60-90 sec FLR
SA FW 150′
2 Wall Walks”

Competition:

“Gymnastics Assistance
A1. CG BP 5 x 5 rest 60 sec
A2. Ring Pullup 5 x 4-5 “”slow and controlled””
B1. Double KB Bottoms Up Front Rack Hold 30-45 sec x 4
B2. Ring Row w/ Feet elevated to rogue block 4 x 5-7
+
3 sets
Lsit 20-30 sec
Back Extension 4 x 10 w/ 2 sec pause @ top”