Rowdy . . . pulling the classic GCM routine post-workout
(GCM = grinnin', chillin', and mobbin' . . . no really, it's a thing)
BBG (off)
5 cycles of:
1. Handstand/handstand walk
2. Double-unders/Triple-unders
3. L-sit
Spend approximately 1:00 min working on each skill (so each cycle is approximately 3:00 plus transition time). This is NOT a metcon. For L-sits, give yourself a time goal for each cycle (e.g., 10 seconds for each cycle).
Push Jerk
5-5-5-3-3-3
3 rounds for time of:
400m run
20 Ring Dips/Dips/Push-ups
20 KB Swings, 1.5 pood/1 pood
Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.
2 comments:
13:43 rx'd 1.5 pood KB, kipping ring dips
Push Jerk
5*145*-5*155*-5*165*-3*175*-3*185*-3*195*
3 rounds for time of:
400m run
20 Ring Dips/Dips/*Push-ups*
20 KB Swings, 1.5 pood/1 pood *55#db*
13:52
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