January 3, 2019

January 3, 2019

12 minute emom of :

a) 6-10 calories on cardio piece of choice

b) sit-ups x 10-15

c) kip on rig x 4-8

30 minute emom of :
a) ski erg 25 seconds (hard)
b) handstand pushups x 2-10
c) farmer's carry x length of wood + back
d) waiter's walk x length of wood + back
e) db stepup + over @ load of choice - 30 seconds
f) alternating db snatches x 6-10 (3-5 each arm)
g) bar/ring muscle ups x 1-5
h) single arm db push press x 4-8 each arm
i) no push burpee x 5-10
j) straight leg situps x 10-15

notes :
- designed to keep heart rate at moderate level for extended period of time and practice dumbbell and high skill movements seen in the open.
- scaling :
- handstand pushups > pike handstand pushups > hand release pushups
- muscle ups > strict pullups > banded strict pullups

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