November 19, 2016 – Masters Program

Gymnastics Skills & Drills
One set of:
Rocking Box Bridges x 8-10 reps

Followed by. . .

Donkey Kicks x 15 reps

Followed by. . .

For time:
Handstand Walk for time

40-49: 150′
50-54: 100′
55-59: 50′
60+: Wall Walk x 10 reps

A.
Every 2 minutes, for 12 minutes, complete:
Snatch x 1 rep

Build to a heavy snatch for today.

B.
Compare results to October 1st, 2016:

Against a five-minute running clock,
Row 1000 Meters

immediately followed by, as many reps as possible in the remaining time of:
40-54: Muscle-Up + 2 Dips
55-59;

 60+ Men: Muscle-Up
60+ Women: Stationary Dips
Rest 2 minutes, and then…

Against a five-minute running clock,
Run 800 Meters

immediately followed by, as many reps as possible in the remaining time of:
Chest-to-Bar Pull-Ups
60+: Chin-over-the-Bar Pull-Ups
Rest 2 minutes, and then…

Against a five-minute running clock,
Row 1000 Meters

immediately followed by, as many reps as possible in the remaining time of:
40-54: Muscle-Up + 2 Dips
55-59; 60+ Men: Muscle-Up
60+ Women: Stationary Dips
Rest 2 minutes, and then…

Against a five-minute running clock,
Run 800 Meters

immediately followed by, as many reps as possible in the remaining time of:
Chest-to-Bar Pull-Ups
60+: Chin-over-the-Bar Pull-Ups