3
May
Wednesday 5/4/16 “Gymnastics Pays off”
VOD
3 “Listen! Behold, a sower went out to sow.
Mark 4:3
Machine Strength
A. Max Rep Ring Row x3 sets
B. HSPU Max Reps – 1 attempt**Piked, off a box, or regular push ups**
C. Max tuck hold (knees above hips)
**on rings/or parallet bars**
Comp Strength
A. 1 rep MAX weighted pull upB. HSPU – Max Reps – 1 attempt
**no more than 2 ab-mats**
C. Max L-Sit [1 attempt]
*use parallet bars (feet above floor/plate)
WOD
A. Max Wall Ball in 5 min (Choose your weight)
Rest 3 min, thenB. Max Double unders/Singles in 5 min
Additional Work
Max Plank Hold
Max HS Hold
1 mile recovery