Workout for 4/19/2017

Gymnastics Strength Development

Do 3-5 sets of one of these series:

Level 1:
 5 candlesticks, slow
 10 scissor-kicks, supine

Level 2:
 5 hanging leg raises, slow
 10 hanging scissor-kicks

Level 3:
 5 toes to bar, slow
 10 hanging scissor-kicks

Tri-Modal Conditioning, LongDuration

“The Chef”
 2 rounds for time:
 38 swings w/ 1 Kbell
 38 shoulder-to-OH w/ 2 Dbells
 38 box jump-overs
 50m run forward, 50 backward
 38 push-ups
 38 toes to X
 38 sit-ups
 50m run forward, 50 backward
Kettlebell: SC=light-medium, RX=53/35, RX+=70/44
Dumbbell: SC=light-medium, RX=2x 50/2x35, RX+= 2x60/2x40

After-Hour Accessory Exercise, Upper & Lower Back Position

Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Good mornings with bent knee, 3 sets of 12-15.

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

Before
Check workout results for 8-27-16 (this is a repeat).