-Strength-
Back Squat, 3 x 3. Slightly heavier than last week.
Complete on a 3 minute clock.
Then,
1 x 8-12 using 85% of the above mentioned weight.
-Conditioning-
As many reps as possible in 12 minutes of:
Run 200 meters
10 Toes-2-bar
20 DB walking lunges, 55/35
-Gymnastics-
6 minutes of:
6 Hollow/Arch swings + 3 Chest-2-bar pull-ups + 3 kipping pull-ups
No Butterfly. This should be a strong, controlled kip, the way a gymnast would do it, focusing on maintaining tension through the movement. Carry that tension into the Chest-to-Bar Pullups and Pullups. Sets must be unbroken to work on carryover from the tap swing to the pullup variations. Your goal is perfect mechanics, not completing as many sets as possible.
Back Squat, 3 x 3. Slightly heavier than last week.
Complete on a 3 minute clock.
Then,
1 x 8-12 using 85% of the above mentioned weight.
-Conditioning-
As many reps as possible in 12 minutes of:
Run 200 meters
10 Toes-2-bar
20 DB walking lunges, 55/35
-Gymnastics-
6 minutes of:
6 Hollow/Arch swings + 3 Chest-2-bar pull-ups + 3 kipping pull-ups
No Butterfly. This should be a strong, controlled kip, the way a gymnast would do it, focusing on maintaining tension through the movement. Carry that tension into the Chest-to-Bar Pullups and Pullups. Sets must be unbroken to work on carryover from the tap swing to the pullup variations. Your goal is perfect mechanics, not completing as many sets as possible.
Post all results to SugarWOD.
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| Meet Paisley Alayne Butler, born 7/3/2015 Congrats Liz and Drew! |
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