Wednesday April 25, 2018

METCON 

Gymnastics Week 3

EMOM 16

Minute 1: Pull Ups - 65% of max reps + :06 -:15 static hold with chin above bar on last rep of each set.
Minute 2: Ring Dips - 65% of max reps + :05 -:15 static hold in support at the top of the ring dip on last rep of each set.
Minute 3: Strict HSPU - 65% of max reps + :05 -:15 static hold at the top with arms locked out on the last rep of each set.
Minute 4: Rest

This will be a touch more difficult than last weeks progressions. However, the priority today is the static holds, so if unable to complete the reps and the hold in the prescribed minute, then decrease the reps slightly to make sure we achieve the static hold on each set

METCON

CoreSlam 7000

EMOM 12
Minute 1: Seated Pike Lifts x 10/leg
Minute 2: Weighted Frog Pumps x 15
Minute 3: Plank x :45
Minute 4: Side Plank R x :30
Minute 5: Side Plank L x :30
Minute 6: Superman Hold x :30