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25
Feb

Tuesday 022613

This Week's Mobility

Warm-Up:

Gymnastics Warm-Up – Day 1
12 Minute AMRAP for Quality:

Level 1:
10 Ring Pushups
10 Sec Tripod
3 Handstand kick up attempts
10 Sumo Deadlift w/ Kettlebell
10 Superman Raises

Level 2:
5 Handstand Pushup (With or without Wall assistance)
10 Sec Frog stand or Tuck Planche
10 Pistols (Alterating Legs)
10 Hollow Rocks
10 Superman Rocks

 

Strength:

First Pull + Hang Snatch 7 x 2

* Heavy As Possible

** Rest 60 Seconds Per Set

Note: This movement should be performed with a pull to the knees – First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

Conditioning:

3 Rounds For Total Working Time of:

Row 400m

25 Wall Balls (20/14)

* Rest 3 Minutes Between Rounds

** Each Round Should Be An All Out Effort

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