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Components

Strict Toes-To-Bar

Quadzilla!!!! QUADZIL ...

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Workout

12/10/2016

Yoga/Mobility

HAMSTRINGS!!!!!!!

Warm-up

Row Warm-up

3 Rounds for closest distance
Row as close as possible to 100m
For every meter above or below 250m you have to do 2 Burpees. (12 burpee max)
If you hit 100 exactly you don't have to do any.

Skill/Strength

Strict Toes-To-Bar (3xME)

Strict Toes-To-Bar

Put in total number as 1 set and each set in the comments.

WOD

Quadzilla!!!! QUADZILLA!!!! (Time)

With a Partner complete:
4 Rounds (35 min cap)
Run 1/2 mile
20 Front Squats from rack, 45%-50% of Back Squat 1RM
20 Lunges w/ plate OH, 25/10

Superhero Training

Gymnastics

Rx'd work:

4 rounds for quality

    5 to 50ft of handstand walk
    10 strict toes to bar
    10 plate walks - wall or freestanding

Scaled work:

4 rounds for quality

    10 shoulder touches (off box or wall)
    10 V-ups
    10 plate walk against wall

Plate Walk Against Wall:
https://www.youtube.com/watch?v=Q-fKAoyzK6w&feature=youtu.be

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, December 10, 2016

Male Clients