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