Workout for 12-8-16

Gymnastics / Monostructural Conditioning, Sprint Intervals

“Synchro Hollow”
 AMRAP 5, in teams of 2,
 Hollow-body holds, together

2 minutes to rest, record scores.

“Power Output Test”
 AMRAP 5, in teams of 2,
 Row for max average wattage

2 minutes to rest, record scores.

“Synchro Swing Mini”

 AMRAP 5, in teams of 2,
 Kettlebell swings, together

2 minutes to rest, record scores.

“Shuttle Test”
 AMRAP 5, in teams of 2,
 120-foot sprints, divided

2 minutes to rest, record scores.

After-Hour Accessory Exercise

Midline: Russian twists with a plate: 3 sets of 20-30 reps.
Grip/Decompression: Do 1 max effort dead hang from pullup bar

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

Before: Tighten up those running shoes; find a teammate

Workout for 12-2-16

Weightlifting/Gymnastics Strength/Skill Development

EMOM 10:
Evens: 1 snatch, climbing
Then: Max pull-ups/muscle-ups
Odds: Rest & add load to bar

Weightlifting/Gymnastics Conditioning, Mid-Duration

“Adam G”
 5 rounds for time:
 10 power snatch
 10 handstand push-ups

After-Hour Accessory Exercise

Mono power: Wind sprints. 10 sets of 50m sprint + walk back.
Strength: Glute bridges with barbell, 3 sets of 12 across.

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

Before: Check workout results
for 4-08-16 (this is a repeat).
Calculate 50-60% of snatch 1RM.
Wear gymnastics grips, lifting
shoes, wrist wraps, knee sleeves