Thursday – 1/28/16

Performance

Warm-Up

Band-Assisted Upper Anterior Chain Opener – 3min stretch

Prone Pectoral Stretch x 2 minutes each arm

Single-Arm Hang from Bar x 30 seconds each arm

+

Incline Bench T Raises @ 2121; 10 reps x 2 sets, rest as needed

Incline Bench Y Raises @ 2121; 10 reps x 2 sets, rest as needed

Incline Bench I Raises; 10 reps x 2 sets, rest as needed

 

A. Gymnastic Skills and Accessory

One set not for time:

10 Wall Climbs (focus on keeping good positions, not speed!)

+

Seated Single-Leg Lifts; 20 reps/each (slow and controlled) x 3 sets, rest 60sec

*Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.

+

Seated Leg Lifts; 15 reps (slow and controlled) x 3 sets, rest 60sec

*Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.

+

Tuck-Up to V-Up Complex; 10 reps x 3 sets, rest 60sec

 

B. In teams of two, alternate sets to complete four each of:

15 Burpees

350/300 Meter Row or 800m AirDyne

 

Competition

Wod will be posted at gym