08-17-16

16
Aug

08-17-16

 

Skill

Life & Fitness

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps(F)

Or Supine Ring Row x 10 reps @ 2111(L)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters(F)

or Nose-to-Wall Handstand Hold x 45-60 seconds(L)

Minutes 5-6, 11-12 & 17-18:

Strict Toes to Bar x 5-8 reps @ 3111 (F)

or Hollow Rocks or Holds x 45-60 seconds(L)

Metcon

Life & Fitness

Every 4 minutes, for 20 minutes (5 sets):

Row 500 Meters

40 Double-Unders or 20 Jumping Lunges

20 Push-Ups/10 Push Ups

 

Accessory

 

Tri-set

Weighted Chin ups 3 x 6-8

Standing lateral raises 3 x 10

Hollow Rocks 3 x 15

Rest 90 sec.

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