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TUESDAY 10.10.17

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A.) Back Squat
*Work to daily 3RM
Best way to approach is heavy singles and doubles until you’re unsure you can hit 3, then go for it.
B.) For Time
21 calorie row
9/6 muscle ups
15 calorie row
7/5 muscle ups
9 calorie row
5/4 muscle ups
*Time domain for met con is 12 minutes or less. Muscle ups should be 2 sets or less each time. Scale back reps to make this possible.
Extra.) 9 Minute AMRAP
Climb the ladder
2 d-ball/sandbag over the shoulder (100/70)
10/7 calorie row
4 d-ball/sandbag over the shoulder (100/70)
10/7 calorie row
6 d-ball/sandbag over the shoulder (100/70)
*Keep climbing ladder by multiples of 2
*Sub tire flips for d-ball/sandbag