• Betsy

Wednesday 8-26-15

What a tough one…those wallballs!

Time for some skill, gymnastics skill. We want today to focus on those hard to accomplish skills, so be ready to work skills rather than strength lifts. It still focuses on strengthening those areas, but as a skill.

Swink Sweat Skill: -Ring Rows

5×4:00 Rounds with 1:00 rest -250m Row Then AMRAP of, -5 Ring Rows/Pullup modification -5 Burpees

Swink Fundamentals -Shoulder Strength

Skill: -Handstands/Partner Freestanding Handstands -3×6-10 Wall Walks

-Kipping Skill -3×20 Kips

3×2:00 Rounds with 1:00 rest of: -30 AbMat Situps -Max Rep Pushups

Swink Performance -Shoulder Strength

Skill/Strength: -Partner Handstands -3×1:00 Handstand Holds

-Pistol Squats -3×10 Pistol “Rocking”

3×2:00 Rounds with 1:00 rest of: -15 High Jumps -Max Calories with remaining time


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