Friday, September 28, 2012
AMRAP IT UP
Warm up: 100 jump ropes with both legs, 50 on the left, 50 on the right, 10 burpees
Skill Focus: Weighted pull up/modifications w/bands using negatives 1-2 sets
Weighted pull up 4.4.3.3
Pistols 6 ea leg
rest 2 min
AMRAP in 5 min
10 ring rows
10 wall balls
Rest 3 min
AMRAP in 5 min
10 hollow rocks
20 mtn climbers tot
Post pull up 3rm and #rds for both amraps
AMRAP IT UP
Warm up: 100 jump ropes with both legs, 50 on the left, 50 on the right, 10 burpees
Skill Focus: Weighted pull up/modifications w/bands using negatives 1-2 sets
Weighted pull up 4.4.3.3
Pistols 6 ea leg
rest 2 min
AMRAP in 5 min
10 ring rows
10 wall balls
Rest 3 min
AMRAP in 5 min
10 hollow rocks
20 mtn climbers tot
Post pull up 3rm and #rds for both amraps
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Congrats to Andrew on his 1st muscle up!
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