I'm pretty confident you all had a damn good metcon on Friday, so let's slow it down a little and work skill. Gymnastic movements seem to be a GOAT for most of us. They are a lot more important than weightlifting, but still we see so much of a barbell that these skill can easily slip by us.
For completion, but there will be a loose time limit (20 minutes)if you are pushing.
ALL MOVEMENTS AS STRICT AS POSSIBLE
10 Strict Pullups
1 min handstand hold
10 skin-the-cats (L-hang in the bottom if possible)
1 minute total L sit
10 toes-2-bar
1 minute hollow rock
10 HSPU
1 minute superman hold
10 L pullups
1 min plank
10 strict ring dips
....It may look like alot but it's only 50 total reps with 5 minutes of static holds. If you have to do one rep at a time, do it. This is all about trying and we are looking for virtuosity here.
If you are fighting through and making it count, you dont really have to stick to the time limit. I just don't want a ton of time between sets or reps here. If there are too many people, half of you should start at the bottom and work up and the other half work from the top of the list down.
I'll be working in Savannah TN in the morning, so Fussell will be administering the pain...get after it and make it count! ENJOY!
No comments:
Post a Comment