Sun, Feb 19, 2017

By Michael Baptista,

Gymnastics skills

20 mins to work skills

Hand stands, T2B, Kipping, etc….

“Wilmot”

6 RFT:

50 Squats

25 Ring Dips

Sat, Feb 18, 2017

By Michael Baptista,

Teams of 4:

200 Cal Row

200 Burpee Box Jumps

200 T2B

– 1 person per station/partition as necessary(1 person resting)

Fri, Feb 17, 2017

By Michael Baptista,

Strength:

Back Squat 3×10 @ 60%

5×10 UB Wallball Shots 30/20

 

Conditioning:

“Open Test”

AMRAP 20:

50 Double Unders

50 Wallball shots

40 Box Jumps

40 T2B

30 Burpees

30 C2B

20 Power Cleans 145/105

20 Shoulder to overhead

10 Snatches

10 Muscle ups

**reminder: No Open gym 1:00-3:00

Thur, Feb 16, 2017

By Michael Baptista,

Weightlifting:

Front Squat 8×3 @ 80%

Thur, Feb 16, 2017

By Michael Baptista,

Strength:

OHS to heavy double

Conditioning:

Row 4x500m –rest as needed

**reminder: No Open gym 1:00-3:00