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20
Feb

Thursday 022113

This Week's Mobility

Warm-Up:

Gymnastics Warm-Up – Day 2

 

12 minute AMRAP for quality:

Level 1:

10 Kips Swings
10 Strict Pull-Ups (w/band) or Ring Rows
10 Sec Tuck Hang/ Tuck Ring Support
10 Kettlebell Swings
10 Hollow Raises

Level 2:
5 Muscle-Up Row (w/turnout)
5 Butterfly Pullups
3 Weighted Strict Pullups
2 Skin the Cat
10 sec L-sits (Hang/Ring/Paralette)
3 Reverse Grip Leg Lift Handstand w/ wall

 

Strength:

7 x 1 High Hang Clean + 1 Push Jerk

* Rest 60 Seconds

** As Heavy As Possible

 

Conditioning:

5 Rounds For Total Working Time of:

32 Split Jumps

14 1 Arm Kettlebell Swing  (53/35)  (7 Each Arm, In Any Order)

14 Chest To Bar Pull-Ups

* Rest 1:1

** Swing Kettlebell To Eye Level

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