Wednesday 281118

Gymnastics Skill Work

Handstand Pushup: 

-Level 1: Box L-Headstand Pushup, 5x5 

-Level 2: Handstand Pushup Negative, 5x3 (target: 0:10/rep) 

-Level 3: Knees-to-Elbows Handstand Pushup 

Pistol: 

-Level 1: Shrimp Squat, 5x5/side 

-Level 2: Static Pistol, 5/side (target: 0:30 hold) 

-Level 3: Paused Pistol, 5x5 (0:03 pause at bottom) 


3 Rounds For Time:

20 Double Unders

10 Dumbbell Front Squats, 50#/35#

20 Double Unders

10 Dumbbell Push Press, 50#/35#

20 Double Unders

10 Dumbbell Thrusters, 50#/35#

TIMECAP: 10:00

GEAR: 3 


Extra Work: Assault Bike

Warm-Up:

6:00, escalating intensity every 1:30

Rest 2:00-3:00

2:00 Max Calories, then 2x3/4 of 2:00 max calories, full recovery between sets