Saturday, December 22nd 2012

Strength

5-3-1 Shoulder Press - week 4


Gymnastics

1) ME Strict Muscle ups - 3 attempts

2) ME Kipping Muscle ups - 3 attempts

3) ME L-Sit - 3 attempts

4) 2 HSPU + 15 seconds hold - 3 x 5 reps
* 1 rep is 2 HSPU + 15 sec hold


Met-Con (bonus)

"Weakness Annie"
50-40-30-20-10 reps for time:
Double Unders
Abmat Sit ups
Weakness (pick a weakness and the reps to do at the end of each round)