TUESDAY 6/5/18

ECF 18.1-42.jpg

WARM UP
3 sets not for time
8/8 single arm Arnold Press (light-moderate)
8/8 bent row @22X1
1:00 Dead Bug (:30 each arm with KB extended and locked out)
:30 max single unders
After ROM and standard review
2 Rounds not for time with WOD KB weight
7 Swings
5 Pull Ups
:15 rest

5 SETS, EACH FOR TIME
400m Run
21 KB Swings (53/35)
12 Pull-ups
-rest 1 minute-
*Goal is to get the same time each round. Time should be faster than avg. round in Helen.

Bonus Workout for Open Gym. Three Options for bias (Strength, Gymnastics OR Conditioning). Choose one and get after it!

STRENGTH
1) Barbell Bench
7x2; rest 2:00 between sets;
*increase weight every set.

GYMNASTICS
EMOM x 20 min
1st: 15-20 Cal Row
2nd: 3-5 MU

CONDITIONING
3 rounds (70%)
21-15-9
Cal bike
Cal Row
Rest 3 min between rounds