Workout of the Day, 3.29.13

INTRO to OLY, with Erin, at 6am and 430pm.

HYBRID/ADVANCED OLY, with Jim, 7-9am, and 530-730pm.

GYMNASTICS, with Erin, at 530pm and 630pm – handstand kick-up and handstand push-up review!

ROWING with Greg, at 630pm.

FOUNDATIONS with Greg, at 730pm.

Yup.  The below pretty much sums up 13.4.  Good day, CFCC.  Good day.



MOVEMENT PREP: Lax Ball Shoulders, 3 minutes per side. 1 round of 30ft. inchworm, 60ft. hands overhead walking lunge plus twist toward front knee.

SKILL WORK #1: Double Under Practice.  POSSIBLY TRIPLE UNDERS???  Then complete: 4 rounds for time of: 15 Air Squats, 15 Double Unders.  Record your time. If you do not have double unders yet, you may complete 50 singles per round.

SKILL WORK #2: The Ring Dip. Practice holding the ring support (plus turnout) and the bottom position of the ring dip.

STRENGTH: Weighted Ring Dip, perform at least 6 sets of 3 and record your heaviest set.


One coach on each station: THE FARMER’S WALK, and THE YOKE WALK.

Pick which implement you’d like to do, and in the remaining time of the class, practice and work up in weight for the EITHER option.  You must ONLY pick one option though!

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