02152014- Open Gym


 

Jason and I are down in Chicago learning from Carl Paoli all day! Come in and hit the suggested workouts and work on any skills you would like. Don’t do anything stupid! ¬†Also, the gym will be closing at 11am so make sure you arrive early enough to get a proper warm up in prior to your chosen workout.

Strength/Skill:

Rotate through 3-4 times:

a. Weighted Pull Up or Strict Pull Up x 3-6 reps

b. Ring Dips x 5-10 reps or Ring Dip Support Hold x 30 sec

c. Strict Single Arm KB Press x 5 each side

Workout of the Day:

Partner Workout:

In 20 minutes:

Row 2000m (split this up as you wish)

With the remainder of time alternate full rounds of 10 Burpees/10 KB Swings

Solo Workout:

5 Rounds for time:

10 Burpees

20 KB Swings

250m Row

 

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