Tuesday, 5/10/11

So you want to learn to do a free-standing handstand? Or do a muscle-up? Tuesday night at 730p our Gymnastics class will be doing a little of both!

Colin, Arrus, and Jim gettin' some air last Tuesday.

Self-Myofascial Release of the Day: Foam Roll anything that feels sore, 5 minutes.

Mobility Workout of the Day (more on rowing if you click here): 90/90 off the box, 1 minute on each side. Wall Quad Stretch plus SQUUEEEEZE your butt, 1 minute each side.

Warm-up of the Day: 3 Rounds: Wide Grip Supinated Pull-up, 5 reps – Handstand Hold, 10 seconds – Wall Squats, 15 reps

Use the band you use for the pull-up in the warm-up for the workout.
Strength: Thruster, 10 minutes to a peak of 1.
Workout of the Day: 
“Jackie”
For time:

Row, 1000m
Thrusters, 50 reps (45lbs. for men and women)
30 Pull-ups 

More experienced members row first.  Less experienced rowers can learn by watching and then begin their first row under the direction of the coach.
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GYMNASTINESS (@730pm):

Kinesthetic Awareness:free standing handstand

Strength/skill: muscle-up

Metcon:

3 Rounds for time:
20ft walking plank
10 pullups
20ft walking handstand
10 V-outs

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KETTLEBELLZ (@ 730pm):

Linear warmup
Renegade row 5×10
Then:
5 2x kb thrusters
10 2x kb swings
1 short loop
Three rounds with a mandatory rest in between.  IF YOU REST DURING ANY SET, OR FAIL TO COMPLETE A SET, YOU MUST STOP IMMEDIATELY, AND SCALE THE SECOND WOD.
Then:
10 Kb pushups
10 goblet squats
10 kb snatch
3 rounds for time.
Comments
2 Responses to “Tuesday, 5/10/11”
  1. KD says:

    This was a tough one!!

  2. Ethan Schofer says:

    That made my teeth fall out!

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