5/8/15 Friday

Performance

A. Three sets, not for time, of:

Handstand Hold x 30sec

Side plank leg Raises x 10/leg

Hang to Inverted on Rings x 2-4 reps

*Goal is to control the movement on both the ascent and descent, and keep your body as long as possible.

 

B. EMOM, for 9 minutes (3 sets):

Minute 1 – 10-12 TnG Deadlift

Minute 2 – GHD Hip Extensions x 10 reps, 1sec pause at top

Minute 3 – Toes to Bar x 8-10 reps

 

C. For time:

100 Double Unders

50 Wallballs (20/14 lb.)

40 Pull-Ups

30 Burpees

20 Kettlebell Swings (24/16kg)

 

Competition