WEDNESDAY 160831
Gymnastics Skill Development:
Three Rounds For Maximum Total Pull-ups:
Weighted Pull-ups (15lb. / 35lb. Dumbell)
Strict Pull-ups
Kipping Pull-up
Note: For weighted pull-ups place Dumbbell between the legs above crossed ankles and jettison the Dumbbell after weighted repetitions are complete, then continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Rest as needed then,
Two Rounds For Time:
30 Kettlebell Swings
30 Burpees
Run 200 Meters
30 Toes to Bar (Or Sit-ups)
Shelby – Fitness Outside The Box!
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CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)
As Many Rounds As Possible in 20:00 of,
Run 400 Meters
Pull-ups, 20 Repetitions
Run 400 Meters
Push-ups, 30 Repetitions
Run 400 Meters
Sit-ups, 40 Repetitions
Run 400 Meters
Squats, 50 Repetitions
Note: Once you navigate through this workout, repeat the 400 meter run with the Pull-ups. Every repetition counts in this workout, and a “round’ consists of going all the way through each station, for a total of 140 repetitions.
Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
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