Wednesday 9-16-15

What a day. Those who took on that workout, congrats, it was definitely tough! We forgot to snap a picture of the results, but we’ll post it tomorrow!

Today we focus on a few more skills, making sure to reinforce some technique things. Try to get to the gym if possible.

Swink Sweat Skill: -Ring Rows

10 Rounds of 1:00 on/ :30 off -5 Ring Rows -Max WallBalls with remaining time

Swink Fundamentals -Shoulder Strength

Skill: -Kipping -3×20 Kips

Wall Walks -3×5 Wall Walks

-OHS -3×10 OHS

Core: -100 total Hollow Rocks, as few sets as possible

Swink Performance -Shoulder Strength

Strength/Skill: -12:00 to find tough 1 Rep Jerk

Skill: -Kipping on the rings -3×10

-Pistols -3×10 total, 5/leg, negatives

Core: -100 total Hollow Rocks, as few sets as possible

Whatcha guys think about the back of the new family shirt, black on black!