WEDNESDAY Jul 20 Written By David Koni WEDNESDAYMOBILITY/SPECIFIC PREPM. Lacrosse Ball SP. Dynamic Walking Series GYMNASTICS CAPACITY (WK 2)PERFORMANCE Alternating On The 1:00 (3 Rounds) A) 15 Pushups to Target B) 50 Single Under’sC) 10 Banded Strict Pull-up’s A) 25 Pushups B) 100 Double Under’s C) 10 Strict Pullup’s CONDITIONING AMRAP 15 FITNESS 12 Deadlifts 12 KB Swings 9 Hang Power Cleans 9 Kipping Knees 6 Front Squats 6 Burpee Bar Hops PERFORMANCE 12 Deadlifts 50/35 12 KB Swings 24/209 Hang Power Cleans 50/359 T2B 6 Front Squats 50/356 Burpee Bar Hops David Koni
WEDNESDAY Jul 20 Written By David Koni WEDNESDAYMOBILITY/SPECIFIC PREPM. Lacrosse Ball SP. Dynamic Walking Series GYMNASTICS CAPACITY (WK 2)PERFORMANCE Alternating On The 1:00 (3 Rounds) A) 15 Pushups to Target B) 50 Single Under’sC) 10 Banded Strict Pull-up’s A) 25 Pushups B) 100 Double Under’s C) 10 Strict Pullup’s CONDITIONING AMRAP 15 FITNESS 12 Deadlifts 12 KB Swings 9 Hang Power Cleans 9 Kipping Knees 6 Front Squats 6 Burpee Bar Hops PERFORMANCE 12 Deadlifts 50/35 12 KB Swings 24/209 Hang Power Cleans 50/359 T2B 6 Front Squats 50/356 Burpee Bar Hops David Koni
