January 19, 2017

January 19, 2017

dynamic :

2 rounds

every 45 secs of :

a) med ball cleans x 7-9

b) 15-20 sec bar hang

c) 25-30 sec plank

d) 80 foot waiter's walk

e) 100/75 meter row


30 minute emom of :
a) strict pullups x 1-6
b) strict hspu x 1-6
c) 20 sec assault bike (hard)
d) box jump + step down x 6-12
e) overhead squats x 6-12
f) 20 sec ski erg (hard)
g) toes to bar x 6-12
h) muscle ups x 1-5
i) kb sumo deadlift high pull  (53/35) x 6-12
j) hollow hold x 10-30 secs

notes :
- scale hspu and pullups as needed if cant do strict.
- overhead squat = pvc pipe - 95lbs.
- bar or ring muscle ups. 


extra credit :
50-100 med ball situps with a partner

notes :
- 25-50 per partner. 

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