March 26, 2018

March 26, 2018

5 minute clock:

12-9-6-3

hand release push ups

no push up burpees

seconds dead hang


working on 2 minute clocks,
10 sets (5 each) of :
a) seated strict press
b) single arm bent over row

notes :
- alternate exercises.
- goals = seated strict press = build to heavy 3 rep set. single arm db row = build to heavy set of 6.
- can use dumbbell or kb on single arm row. 


for time
2 rounds of :
50 double unders
25 handstand pushups
50 double unders
25 toes to bar

notes :
- rx+ = strict handstand pushups
- level 2 - 25 double unders vs 50, 12 handstand pushups vs 25, 12 toes to bar vs 25
- level 3 - 100 single unders, pike handstand pushups, knee raises

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