5-11-15

5-11-15
Practice Day

A: Back Squat (10x10x10)
1 - 3 Attempts to find a 10RM

B: Metcon (Time)
Row
8x 250m
Rest 1 minute between sets

5-12-15

5-12-15
Practice Day

A: Metcon (No Measure)
Buy In
100 DU
(scale - attempts)

B: Metcon (Time)
3 Rounds For Time:
10 Candlesticks to tuck position
15 Ring Dips
:20s L Sit on Paralettes
10 Kipping Pull ups (only if athlete has strict pull ups

C: Metcon (No Measure)
Buy Out
100 DU

5-2-15

5-2-15

Practice Day

2 Rounds each leg:

15 Front Leg Swings

15 Sit ups to pike

Hold Side Split for 1 minute

5 Rounds for Quality;

30 second L-seat 

10 standing DB inverted cross (ribs seated IN)

Finish w/: 50 T2B FT

DB Inverted Cross-

http://gymnasticswod.com/content/standing-dumbbell-inverted-cross