Thursday, August 21, 2014

1.) Gymstrong 

3x7 rope pull ups

Adv no legs, climb as you go

Beg and int. legs or jumping

high jump to the rope leg less descent. 7x

Adv jump high hold legs high

Int start from a stand 

Beginner practice holding the rope pull up 

T2b

-10 from an L 

(Beginner L hold) 

-10 kipping t2b

(Beginner k2e)

-10 toes to ceiling

(Adv on the bar) 

(Beginner on the ground)

1 minute holds 

-Wall walk to wall facing handstand

-Long hollow plank with feet on a box 

-superman arms in front hiding ears

2.) WOD

"Mary"

20 minute amrap

5 hspus

10 pistols

15 pull ups