October 19, 2016

October 19, 2016

dynamic :

5 minute clock:

a) pass thru x 10

b) michael phelps x 6

c) bicep curl x 8

d) leg kicks holding rig x 8

e) rig hang x 12 secs


mobility :

a) partner lat smash


"michael phelps" exercise demo =


https://youtu.be/zLEzP2zvvf0


rope climb technique/progression review
+
12 minute emom of :
a) row 125-200 meters
b) rope climb variation x 1-3
c) lying toes to bar x 10-15


10 minute amrap of :
10 kb swings (53/35)
5 strict pullups

notes :
- rx+ = 70/53 + chest to bar pullups
- scale pullups as needed.

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