July 17, 2017

July 17, 2017

dynamic :

10 minute clock :

3 rounds of :

200 meter run

8 med ball cleans

8 no pushup burpees

8 sit ups

8 slamballs 


Front Squat - 5 min wu + 4 sets of 3 working on 2:30 clocks.


notes :
- start at 60-65% and build set to set.


21 minute emom of :
a) du 10-20 + 1-5 muscle ups
b) run to wall + 2 -8 thrusters  (115/80)
c) 5 kb swings + 8-12 slamballs

notes :
- both exercises performed within the minute.
- 7 sets of each complex.
- 1:1 single unders.
- 2:1 tough pullup for muscle ups.
- scale thruster weight if needed.

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.