Monday 27th April
Technique Classes this week are Gymnastics on Thurs & Sat

Warm-up
3 rounds
3x inchworms into pushup
10x Lunges alt legs
15x Shoulder taps
20x Star Jumps
Metcon (5 Rounds for reps)

5 rounds
For reps/round
20x Heavy Russian Swings
15x Burpees

Rest 60s between rounds

Finisher:
5 rounds
30s gymnastic plank 30s rest
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Scaled/Silvers:
5 rounds for reps/rnd

20x Heavy Russian Swings
10x Burpees

Rest 60s between rounds

Finisher:
3-5 rounds
30s gymnastic plank – 30s rest"

To start your week of easily, because of our soft and squidgy hearts, there’s rest built into this WOD, that’s got to make it easier. You will have 90 seconds in which to perform 20 heavy Russian kettlebell swings and 15 burpees, any time left over in your 90 seconds will be added to the 60 seconds rest you get between rounds. Your score will be the number of reps you have completed in the time, a perfect score is 175, subtract any reps not completed from that score.
If you do not own or cannot steal a kettlebell than you can substitute it with any heavy, pendulous weight with a handle, this could be a heavy rucksack, a full shopping bag, a woven sack of sand (I refer you to the item posted on the member’s page a couple of weeks ago), a bucket full of water (please don’t do this one). Keep the chest up, brace the abs, keep the arms pulled in tight to your sides and let your bum have the pleasure of doing some work, don’t yank it up with your traps. At this point I don’t think I need to tell you anything about burpees, chest and thighs to the ground, jump and clap, you got it.

When you’re done we have a little gymnastic finisher for you, 5 rounds of 30 second gymnastic plank hold then 30 seconds rest. We’re going towant to keep those shoulders in front of the wrists, push up between the shoulder blades and squeeze your abs and bum as hard as you possible can. 30 seconds should be work, if you’re breezing through it then try to get a little more tension in the movement, by which I mean squeeze everything harder.