September 28th, 2016

Gymnastics
A. OTM x 15:
Minute 1: 1 Strict Muscle Up w/5- second negative
Minute 2: 1 Strict Deficit HSPU (you choose the height)
Minute 3: 10 Hollow Rocks + 10 Arch Rocks

Conditioning
**Same as class here; feel free to jump in

A. Complete as many rounds and reps as possible in 5 minutes of:
50 Foot Sandbag Carry (150/100 lb)
50 Meter Run

Rest 5 minutes, then…

B. Complete as many rounds and reps as possible in 5 minutes of:
15 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups

Rest 5 minutes, then…

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-ups
10 Front-Racked Reverse Lunges (115/75 lb)

Rest 5 minutes, then…

D. Complete as many rounds and reps as possible in 5 minutes of:
10 Alternating Dumbbell Snatches (60/40 lb)
150 Meter Row

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3 Comments

  1. Coming to you live from Holiday Inn Woodbridge, VA. Trying to catch a nationals ball game tonight so no time for a workout….said anyone BUT ME. GOBBLE GOBBLE BITCHES IM OUT HERE GETTING A QUICK SNACK.

    DID 50 BURPEE THRUSTERS WITH 20# DB A HAND BECAUSE I HAD TO BE QUICK. I SWEAT AND WAS RUTHLESS ABOUT CLEANING IT UP. NO APOLOGIES SEE YOU CANDY ASSES FRIDAY.

    Liked by 1 person

    Reply

  2. Gymnastics: completed after the workout
    MUs on low rings with band very slowly up and down
    HSPU on 25s and 2 10s for a deficit

    Conditioning
    A. This was by far the least painful segment for me, 7 rounds.
    B. 3 rds + 7. Alanna and I shared the 44#
    C. dear god my pull ups were terrible, crossing fingers they magically get better in 3 days. Really need to spend some more time on the bar. 4 rounds even.
    D. Trying to remember all the things spatch taught me. 3 rounds + 10 snatches.

    Liked by 2 people

    Reply

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