Wednesday 071118

Gymnastics Skill Work:

Muscle-Up: 

-Level 1: Hollow Rock Muscle-Up-to-Sit, 6x(3+1)x5 

-Level 2: Quick-Kip Muscle-Up, 5x1-3 

-Level 3: Muscle-Up + Tap Swings, 5x(1+2)x1-3 

OR 

Chest-to-Bar Pullup/Pullup: 

-Level 1: Tap Swing + Chest-to-Bar, 5x(2+1)x5 

-Level 2: Chest-to-Bar + Tap Swing, 5x(1+2)x5 

-Level 3: Shoulder Width Chest-to-Bar, 5x5 

AND 

Handstand Walk: 

-Level 1: Handstand Bailout, 5x5 

-Level 2: Controlled Wall Reach, 5x5 

-Level 3: 2-4 Step Controlled Wall Reach, 5x5 


3 Rounds For Time:

20/15 Pushups

30 Sit-Ups (feet anchored)

40 Medicine Ball Squats, 20#/14#

TIMECAP: 10:00

GEAR: 2.5


Extra Work: Prehab Circuit 1

EMOM 12, alternating: 

a) Assault Bike 0:45 @ 6 

b) Squat Flow 

c) Goblet Duck Walk, 10 Steps Forward + 10 Steps Back 

d) 10 Flutter Kicks + 8 Hollow Rocks