{"id":975,"date":"2016-02-28T10:26:35","date_gmt":"2016-02-28T10:26:35","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=975"},"modified":"2016-04-20T03:34:57","modified_gmt":"2016-04-19T17:34:57","slug":"monday-29-02-16","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday-29-02-16\/","title":{"rendered":"Monday 29 02 16"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-976\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/02\/DSC_1764_01.jpg\" alt=\"DSC_1764_01\" width=\"1200\" height=\"801\" \/><\/p>\n<p><strong>Fitness Gymnastics<\/strong><br \/>\nEvery 2 minutes, for 18 minutes:<br \/>\nStation 1:Rolls to Candlestick + 6-8 Ring or Stationary Dips<span class=\"text_exposed_show\"><br \/>\nStation 2: 45-60 second Nose-to-Wall Handstand Hold<br \/>\nStation 3: Alternating Pistol Progressions x 6-8 each leg<\/span><\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Fitness Workout<\/strong><br \/>\nEvery minute, on the minute, for 24 minutes (6 sets of each):<br \/>\nMinute 1 \u2013 Row 200\/150 Meters<br \/>\nMinute 2 \u2013 15 Kettlebell Swings<br \/>\nMinute 3 \u2013 10 Thrusters<br \/>\nMinute 4 \u2013 4-6 Strict Pull-Ups<br \/>\n(add weight if these are easy)<\/p>\n<p><strong>Performance Gymnastics<\/strong><br \/>\nEvery 2 minutes, for 18 minutes:<br \/>\nStation 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)<br \/>\nStation 2: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don\u2019t have handstand walks yet)<br \/>\nStation 3: Alternating Pistols x 16-20 reps (if you\u2019re proficient, add weight with a kettlebell)<\/p>\n<p><strong>Performance Workout<\/strong><br \/>\nEvery minute, on the minute, for 24 minutes (6 sets of each):<br \/>\nMinute 1 \u2013 Row 200\/150 Meters<br \/>\nMinute 2 \u2013 15 Kettlebell Swings 32\/24 kg<br \/>\nMinute 3 \u2013 10 Thrusters 95\/65#<br \/>\nMinute 4 \u2013 12 Chest-to-Bar Pull-Ups<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fitness Gymnastics Every 2 minutes, for 18 minutes: Station 1:Rolls to Candlestick + 6-8 Ring or Stationary Dips Station 2: 45-60 second Nose-to-Wall Handstand Hold Station 3: Alternating Pistol Progressions x 6-8 each leg Fitness Workout Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 \u2013 Row 200\/150 Meters Minute [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-975","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.5 - 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