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Sunday OPEN GYM

February 11, 2018

Here are some workout you can do if you didn't have anything planned. 

 

Gymnastics 

 

Take 15-20 minutes work on your worst skill below are examples 

 

Handstand push ups 

Hand stand walks

Muscle up on rings or bar 

Pistols 

Pull ups 

Toes 2 bar 

 

Barbell 

Work up to 60-65% of your snatch or CnJ and complete 

 

5 x 3 at that weight

 

20 back extensions 

20 GHD sit ups 

x 4 rounds not for time 

 

 

Met-Con

350m row 

5 Burpees 

7 toes 2 bar 

9 burpee box jumps

 

20 min AMRAP

 

Extra credit 

 

 Core 

 

Kneeling shoulder press 

12-15 x 3 per side 

 

Wood chops 

10-12 x 3 per side 

 

Hollow rock sit ups 

12-15 x 3 

 

Bicep curls 

20 alternating biceps DB

8-10 strict wide grip pull ups 

 

Bent rows 

3 x 10 with manageable weight

 

 

 

 

 

 

 

 

 

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