7.7.18 Saturday

PERFORMANCE/FITNESS
A. Gymnastics Skill Work x 15 minutes
Choose 3 Movements (1 from Each Column) of following Options and cycle through 2-3 sets
Pulling
  1. Rope Climb
    1. Legs or Legless
  2. PegBoard
  3. MU
    1. Kipping
    2. Any Kipping Drills
  4. CTB Pullup or Pullup
    1. Banded. Spotted.
    2. Any Vertical Pulling Progressions
  5. Feet Elevated Ring Rows
Pushing
  1. Handstand Walk
  2. Handstand Pushup
    1. Strict or Kipping
  3. Dip
    1. Strict or Kipping
  4. Pushup
    1. Pbar
    2. Ring
Midline
  1. Toes to Rings
  2. Reverse Crunches
  3. V ups
  4. Hollow Rock /Hold
  5. Arch Rock /Hold
  6. Ls
    1. L Sit
    2. L ups
  7. Paloff Press
  8. Inchworm Holds
B. “OCF Tester #4” 
Complete as many rounds and reps as possible in 20 minutes
20 Thruster
20 Pullups
20/15 Cal Row or AB
***Rx’d – 135/95# + Chin over Bar Pullups
Scaled – 95/65#  + Jumping Pullups**
C. Decompression x 1-2/side

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