Dr. Dorian will be in from 4:45 to 7:00pm on Wednesday 10.21.15
Dan and his wife Geri have looked strong in their first few days at the gym! Welcome, guys!
Gymnastics/Skill Work
Conditioning
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35#)
14 Toes to Bar
400 Meter Run
14 Alternating Dumbbell Snatch (55/35#)
14 Toes to Bar
400 Meter Run
14 DB Snatches = 7 each arm
Toes to Bar Variations are Piked Kip (w Heels above Hips), Hanging Knee Raises, or Laying Leg Raises
Toes to Bar Variations are Piked Kip (w Heels above Hips), Hanging Knee Raises, or Laying Leg Raises
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 metersModification suggestions:
Rope Climbs- 5 Strict Pull-ups, Negatives, or Slow Ring Rows per round
L-Sit Hold- Knee Raise on Boxes/Matadors
HS Walk- Wall Climb or HS Hold against wall, Plank Hold w elevated feet