Thursday “Gymnastics Skill Day”, May 18th 2017
VOD
The Lord your God is with you, the Mighty Warrior who saves. He will take great delight in you; in his love he will no longer rebuke you, but will rejoice over you with singing.”
Warm Up
100m Row Sprint
1 min Push Up Plank
100m Run Sprint
1 min Arch Hold
x3
Gymnastics Strength (25-30min)
10-20sec Wall-Facing Handstand Hold (Not maximal-work perfect positions)
Rest
10-20 sec Rope Holds (alternate lead hands)
Rest
AMRAP Tempo HSPU @30×1 (work strict unless u need to work your kipping)
Rest
2-3 Rope Climbs (1-2 Strict then footwork climb)
Rest
4-5 Rounds (Resting as needed between rounds/exercises)
WOD
3 Rounds (Each for time)
8/10 Cal Assault Bike Sprint
5 Man-Makers 25/45
5 Toes 2 Bar (toe 2 Shoulder)
Rest 2-3 min btw
*goal is to sprint through each round and get faster
**Record fastest round