Workout for 1/19/2017

Gymnastics Skill Development & Conditioning

EMOM 10, 30 seconds of work:
 Evens: Pistols, alternating
 Odds: Hollow rocks
Focus is on quality movement.

Gymnastics/Monostructural Conditioning, Mid-Duration

“Shaken Never Breakin”
 AMRAP 15:
 60-foot Samson lunge
 80 double unders
 100 meter sprint

After-Hour Accessory Exercise
Alternate between A1 and A2…

A1- Anterior chain: Longsitting straight-leg raises, 3 x 30” each.
A2- Posterior chain: Good mornings, 3 sets of 10 across.

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Get a jump rope and knee sleeves.