Monday WOD – 010917

The Portuguese Princesses about to drop their new Mix Tape!

The Portuguese Princesses about to drop their new Mix Tape!

WORKOUT OF THE DAY

Wellness
1. Half Kneeling KB Press: 8-8-8-8

2. AMRAP 20:
16 Calorie Row
8 Push Press 75/55
8 Knee Raises

Fitness
1. Half Kneeling KB Press: 8-8-8-8

2. AMRAP 20:
16 Calorie Row
8 Push Press 95/65
8 Toes to Bar

Performance
STRENGTH
Half Kneeling KB Press: 8-8-8-8

METCON
AMRAP 20:
16 Calorie Row
8 Push Press 115/85
8 Toes to Bar

GYMNASTICS TEST WEEK!
Max 2 sets. As much rest as needed btw sets.
1. Strict Dips: max perfect reps. Stop reps once form breaks
2. Arch Holds: max hold. Stop reps once form breaks
3. Ball Push Ups: max perfect reps. No bouncing chest off ball. Stop reps once form breaks
4. Ring Support Hold: max time. Come down once form breaks.

STRETCH
Test for Improvement
1. Pike Stretch: 30s
2. Straddle Stretch: 30s