09/15/16

Skill

Life & Fitness
“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups/Chest To bar pull ups/ Supine ring rows
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg) or skater squats Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups or L seated DB presses
Rest 60 seconds
2 Minutes of Strict chin ups or tempo push ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold or plank hold
(you only get one attempt to hold for as long as possible)

Metcon

Life

Every minute, on the minute, for 21 minutes:

Minute 1 – 10-15 Kettlebell Swings

Minute 2 – 5 Burpee Box Jump-Overs (24′′/20′′)

Minute 3 – 10 v ups

Fitness
Every minute, on the minute, for 21 minutes:

Minute 1 – 10-15 Kettlebell Swings (32/24 kg)

Minute 2 – 8 Burpee Box Jump-Overs (24′′/20′′)

Minute 3 – 10 Toes to Bar

Accessory

Partner GHR 3×6

Good Mornings 3×10

Hollow Holds 5xMAX