Warm up: 400 m run, 10 pass thrus, 10 windmills, 10 OHS, 5 scap pull ups, 30 sec HS hold
Strength:
OHS 2, 2, 2, 2, 2
Weighted chin up 3 RM
Cond:
w/ a partner
row* for 1 minute as many meters as you can, rest 1 minute (continually running
clock)
Continue the cycle for 20 minutes
Goals:
6000 m for Rx, penalty is 1 burpee pull up for every 10 m under
4500 m, penalty is 1 burpee pull up for every 20 m under
Post highest OHS, chin 3RM and total partner m’s for score
*larger classes can use versa or airdyne or if absolutely necessary because of
more than 16 people du’s
Ahh...the burpull penalty.
Strength:
OHS 2, 2, 2, 2, 2
Weighted chin up 3 RM
Cond:
w/ a partner
row* for 1 minute as many meters as you can, rest 1 minute (continually running
clock)
Continue the cycle for 20 minutes
Goals:
6000 m for Rx, penalty is 1 burpee pull up for every 10 m under
4500 m, penalty is 1 burpee pull up for every 20 m under
Post highest OHS, chin 3RM and total partner m’s for score
*larger classes can use versa or airdyne or if absolutely necessary because of
more than 16 people du’s
Image
Image
