July 25, 2018

July 25, 2018

dynamic :

6 minute clock :

2 rounds of :

10 front to back leg swings per leg

10 side to side leg swings per leg

20 pvc pass thrus

10 pvc good mornings

100 single unders


mobility :

- lat band stretch

- hamstring pvc roll out


15 minute alternating emom of :
a) 1-5 strict pull ups/negatives
b) 6-10 romanian deadlifts @ 95-135/65-95
c) 20 second assault bike (hard)

notes :
- pullup designed as strength set today.
- rx+ = weighted strict pullup


for time :
10 rounds
3 line shuttle run
3/2 bar muscle ups
5 deadlifts 185/125lbs

notes :
- 22 minute time cap.
- rx+ = 225/155 + ring muscle ups
- level 2 - chest to bar pullups + 155/105 lb deadlift
- level 3 - pullup + 135/95
- level 4 - jumping pullup + weight of choice.

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