Tuesday Sep 06, 2016
Jane's Gymnastics!
Competition Class
Strength
@ 6pm
Hey Team,
Coach Jane will be running a targeted gymnastics class @ 6pm. Get in there.
For the rest of you:
10min EMOM
1 Clean (full squat)
5 RFT:
10-8-6-4-2 Cleans (full squat)
100-80-60-40-20 Double unders
Rx = 135/95
Rx+ = 165/115
SKILLS & DRILLS
Run 400m for time
(VERY HIGH PRIORITY!!!! Send me your 400m time)
3 Rounds (move quickly through the movements, rest as needed after round)
L3:
2 Legless Rope Climbs
5/3 Bar Muscle Ups
60ft HS Walk
L2:
1 Legless RC (AHAP) + finish with legs + 1 Rope Climb
3/2 Bar Muscle Ups
20 HS hold shoulder taps
L1:
5 Rope Pull-ups (or 2 planked rope walks) + 1 rope climb
3 Jumping Bar MU + 3 hip to bar swings
30sec HS hold (perfect hollow)
