Announcements

We received a free sample of Friction Labs “Secret Stuff” liquid hand chalk. The tube is on top of the cubbies. Try it out and let me know how you like it.

Instructions:
1. Shake, apply nickel-size to palm
2. Rub hands together, blow on them
3. Allow to dry for 30 seconds

Gymnastics

Kipping Pull Up Practice
Beginners:
Hollow Swing/Kipping Basics
or
4 rounds
3 Hollow Swings + 3 Half Pull Swings + 3 Kipping Pull Ups
Intermediate
4 rounds
3 Hollow Swings + 3 Pull Ups + 3 Chest to Bar Pull Ups
Advanced
3 rounds
3 Butterfly Pull Ups + 3 Butterfly Chest to Bar Pull Ups + 3 Bar Muscle Ups
then
Warm Up Ring Muscle Ups

WOD

AMRAP 10
50-40-30-20-10
Double Under
Kettlebell Swing
With remaining time max muscle ups/ring dips

Compare to: 3/31/2016 & 12/3/2015 & 5/1/2015

Push Up Accessory

Push Up Progression
(based on max pushups)

<10
3 sets of 4 pushups with :20 rest
30 Second Pushup Plank hold
10-20
3 sets of 6 pushups with :20 rest
45 Second Pushup Plank hold
21-30
4 sets of 8 pushups, :20 rest
60 second pushup plank hold
30+
4 sets of 12 pushups, :20 rest
90 second pushup plank hold
50+
4 sets of 15-20 pushups, :20 rest

QuickFit

For time
Row 2000m
EMOM starting at 1:00
4 burpees over rower

Core
2 rounds
10 GHD Sit Ups
:20 Side Plank
:20 Side Plank
:20 High Plank