Strength / Skillwork

None Today

WOD

2 Choices [Make-up/re-do of Filthy Fifty or Gymanstics No Measure]

Tempo Gymnastics Day

4 Rounds of:
Front Lever Progression* – Max Hold
Elbow Plank, 1:00
5 Push-ups (50X2)
5 Left Side Plank w/ side Bends (3333)
5 Ring Rows (4242)
5 Right Side Plank w/ side Bends (3333)
:20 Handstand Hold + 2 Strict Reps (abmats as needed)
Make the movements as hard as you can handle them by rounds 3 + 4.

*Both legs tucked, 1 leg Tucked, Both legs bent but out
(50X1) :05 down, no pause at the bottom, as afast as possible up, :02 hold at the top
(3333) :03 lowering your hip to the floor, hold for :03, Rise up for :03 into the side plank, hold in the up position for :03
(4242) :04 letting yourself down, hold flat for :02, Pull up for :04, hold at the top for :02

“Filthy Fifty“

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Happy Birthday Carol Matthias!

Elements

10 Rounds of:

• 5 Dips
• 5 Ring Rows
• 5 Burpees
• 150m Row