Daily workout 23-12-14

Daily workout 23-12-14
Gymnastics:
EMOM x 15
grey / white / black
1/ box hand stand / strict HS / strict deficit HS
2/ box dip / bar dip / ring dip
3/ kip swing / knee to elbow / toe 2 bar
 work for the first 30 sec of each minute
Conditioning
Run 1km
21 burpees, 21 KB swings
Run 200m
15 burpees, 15 KB swings
Run 200m
9 burpees, 9 KB swings
Run 200m
Black: 32/24 and must do all the 200m runs with the KB
White: 20/16 and must do 2 of the 200m runs with the KB
Grey: 12/8 and must do one of the 200m runs with the KB

We hope you have a great workout.

Post your times and results to the comments section!

 

Class workout results:

Name Zone 1km Full workout
Jacque W 4:13 14:20
Phil W 4:12 14:00
Mignon G 4:56 17:15
Jelena G 6:09 18:30

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