Double - AM-gymnastics/PM- Map

OPT SHE Aug 2

part 1:

10 min D-ROM warm up

+

5 sets:

10 toes to bar easy and slow

rest 20 sec

30 sec FLR on floor

rest 20 sec

2 min alt'ing light KB snatch - few reps/arm

rest 20 sec

10 pistols/leg

rest 1 min

+

10 min stretching head to toe

 

rest 4+ hours

 

part 2:

5 min @ 90% aer:

5 burpees

10 double unders

(rest 3 min)

5 min @ 90% aer:

row 150 m

5 push ups

(rest 3 min)

5 min @ 90% aer:

5 kbs light

5 box jumps consistent

(rest 3 min)

5 min @ 90% aer:

run 100 m

10 sit ups

(rest 3 min)

5 min @ 90% aer:

10 double unders

5 burpees

 

 

Results:

 

Part 1 complete

Rest about 30 mins

Part 2
Burpee & DUs - 10 rnds + 1 burpee
Row & push ups -5rnds
Kbs 1pood & box 20" - 11 rnds + 5 kbs
Run & sit ups -5 rnds + 5 sit ups
DUs & burpees - 10 rnds + 10 DUs

Glad for a rest day tomorrow!