Gymnastic Skill Work 10 Minutes:
Pistols - Think of the scaling option you normally do for Pistols, and then make them harder. You should keep the volume low, and be attempting to hone your technique. If you're being hindered by mobility, show up a few minutes early and hit those areas that are holding you back the most. If you don't have any trouble with Pistols, possibly try them with a very light kettlebell, or dumbbell; again, keeping the volume low.


4 Minutes For: As Many Burpees As Possible
Rest 2 Minutes
3 Minutes For: As Many Rope Climbs As Possible
Rest 2 Minutes
2 Minutes For: As Many KB Sumo Deadlift High Pulls As Possible (70/53)


Not For Time:

Perform 2 sets of 10 reps: GHD Sit-ups
*Do not attempt to go all the way back to touch the floor for these, only go until you are parallel with the floor, or just past parallel. Only perform these 2 sets of 10, or if they are really tough, you may only end up doing 2 x 5. Get these in before you leave.


Crystal Stidham said...

45 burpees
2 rope climbs
53 kb high-pulls
Total: 100

Darren said...

66 burpees
6 rope climbs
38 pulls (70#)

Anonymous said...

68 burpees
4 rope clims
31 pulls (70#)

Lisa Dempsey said...

64, 4, 38 @53# = 106 reps

Rachel D.:
50, 2 1/2, 23 @44# = 75 1/2 reps