MON October 14/13
REST DAY
TUES October 15/13
WARM-UP
Gymnastics warm-up
WOD
A. ring V-out progressions – 15 minutes
– scale movement and perform reps fo 4-6 /set
B. Perform;
– 2 rope climb
– 8 ring dips
7 rounds – rest as needed
WED October 16/13
REST DAY
THURS October 17/13
WARM-UP
Gymnastics warm-up
WOD
A. Bar Pull-overs – continue practicing and working on this skill – 10minutes
B. In 15 minutes complete AMRAP of;
– 2 skin the cats
– 6 HSPU’s
**reminder – AMRAP in gymnastics is not metcon, it indicates a time domain and that you keep your quality or work high and you can choose the rate at which you work.
FRI October 18/13
REST DAY
SAT October 19/13
REST DAY
SUN October 20/13
REST DAY
