Workout for 2/9/2017

Gymnastics Conditioning, Repeated Sprint Intervals

“Gordon 16.1”
 AMRAP 7, individually:
 Toes to Bar
 Compare to last year.

OR

“Gordon 17.1”
 AMRAP 7, in teams of 2:
 Synchro Toes to Bar
 
2:00 rest

“Gordon 17.2”
 AMRAP 7, in teams of 2:
 1 rope climb
 36’ handstand walk

2:00 rest

“Gordon 17.3”
 AMRAP 7, in teams of 2:
 10 double-unders
 10 box jump-overs, 24/20

After-Hour Accessory Exercise, Midline & Posterior Chain

Midline: Hanging windshield wipers, 3 sets of 12 total.
Posterior chain: Seated, banded hamstring curl, 3 sets of 12.


After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Check 2-11-16 results (Gordon 16.1); wear gymnastics grips & wrist wraps; jump rope.