April 18th, 2018

WEDNESDAY

Fitness:

“A1. Double KB FS 5 x 5 @ 31×1 rest as needed (note chagnes in tempo)
A2. Zottman DB Curl 4 x 7
B1. SA KB Push Press 4 x 7 per side
B2. Strict T2b x 5 + Strict PU 3-5 x 4 sets
rest as needed after B’s
+
4 sets
14 American KBS
1 Shuttle run (faster each set)
rest as needed
+
3 sets
Side Plank Reach Throughs w/ DB (Reach Up then through, while maintaining side plank (8 per)
Arch Hold w/ PVC 30-45 sec (hands shoulder width)
SA KB Situp x 5 per side (the slower the better)”

Competition:

A1. Handstand Complex: 15sec HS hold + 4 shoulder taps + 4 kipping HSPU x 4 sets

*if you struggled with this last week, please do this on a box. You’re not going to get the full effect of you have to come off the Wall after each movement.*

A2. Bottom Pistol Leg lift 4 x 10 reps per leg
A3. Support Up & Overs (Parellets) 4 x 10

4 Rounds:

8 T2B
15 Cal Row
22 weighted WL (total)

*7 burpee penalty if you drop the DB*

*Burpees are completed priore to picking DBs back up. This is to encourage you to hurt and push yourself a little. Avoid the penalty for a little extra pain!*

Muscle Up Practice
Low Bar Pull ups
Practice Transition on low bar
Low bar dips, try to touch your chest, keep elbows back, drive up.