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Tuesday 15042

Gymnastics Seminar: Saturday May 1st $Free

1) Squat 5 (55%) – 5 (65%) – 5 (75%)

Advanced

3 rounds for time of:

15 ring dips

15 toes to bar

Intermediate

3 rounds for time of:

15 box/floor supported ring dips

15 Weighted V-ups

Baseline

3 rounds for time of:

15 Push-ups

30 sit-ups

Attollo Weightlifting club getting it done:

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Monday 150427

1) As many rounds as possible in 5mins of:

Burpee to a 6″ target

2) 20 reps for time of:

Advanced

Power snatch 135/95#

Intermediate

Hang power snatch

Baseline

Muscle snatch

Notes: Part 2 begins at the 6min mark.

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Sunday 150426

1) For time:

500m Row

2) 3 rounds for time of:

Advanced

20s Chin over bar hold

30s L sit hold

40s Nose to wall hold

Intermediate

10s Chin over bar hold

20s L sit hold

30s Nose to wall hold

Baseline

20s Chest to rings hold

30s Tuck sit hold

40s Push-up plank hold

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