10/22/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

DON’T FORGET  LADIES AND GENTS!!!
BEASTS 4 BREASTS THIS COMING SATURDAY, OCTOBER 26TH.
IF YOU NEED TO FIND OUT MORE INFO PLEASE GO TO THE “NEW & EVENTS” PAGE UNDER OUT ABOUT US TAB.

 

PLEASE HELP SUPPORT A GREAT CAUSE AND WOD AGAINST BREAST CANCER!!!

220 Kg snatch pulls at a body weight of 77 Kg…beast

DYNAMIC WARM UP

400 Meter Run

Then…

4 Rds of:

5 Pull-ups
5 Air Squats
5 Toes 2 bar
5 Push ups

Note: Not for time. Perform some good to perfect form on all movements.

 

WOD

A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”

B.
Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Push Press
Kettlebell Swings
Push-Ups
Sit-Ups

 

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