12.21.16 “Flying monkey”

December 20, 2016



FITNESS & LIFESTYLE

WARM UP:
10 Minutes Practice Toe 2 bar and Pullup technique

METCON
“Flying Monkey”
5 Rounds
7 Chest 2 Bar Pullups
7 Toe 2 Bar
7 Pullups
400m Run

Scaled WOD
5 Rounds
7 Ring Rows or 7 Strict Pullups (bands)
7 Knee Ups
7 Pullups
400m Run

A. GYMNASTICS
EMOM 12 Minutes
Minute 1 – Free Standing Handstand Practice – from tripod – multiples- or sub HS walking
Minute 2 – Backward Roll to Support – practice – use bands–or sub Muscle up practice
Minute 3 – 200m POSE running Drill – 1 Leg pick ups for 50m on right and 50m on left, 100m both

SPORT & PERFORMANCE
B. METCON
“Flying Monkey”
5 Rounds
7 Chest 2 Bar Pullups
7 Toe 2 Bar
7 Pullups
400m Run

C. ACCESSORY
1)Pendlay Rows
4×6 — Heavy
2)Bench Press
4×6 — Heavy

Superset 1) and 2)

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