5-2-17
 
Met Con

Skill Based Warm-Up:
3 Sets @ Easy Pace:

  • 75 Single Unders + 15-20 Double Unders
  • 10 Beat Swings on Pullup Bar, pause arch and hollow of last rep for 0:05 each
  • 10 Counterbalance Goblet Squats @ 3131 Tempo

Strength:

  • Back Squat 5-5-5-5-5

TIMECAP: 25:00

Notes
Add 5-10lbs to each set from last week's sets of 5. If athlete was not present for that workout, have them perform that instead.


Met-Con:

AMRAP 8:

  • 4/3 Bar Muscle-Ups
  • 4/3 Ring Dips
  • 20 Double Unders

Immediately into:

AMRAP 8:

  • 7 Toes-to-Bar
  • 7 Pushups
  • 200' Shuttle Run (50' out + 50' back x 2)

No rest between AMRAPs, complete on a single 16 minute clock.

Extra Work:

Strict Pullup

  • 2 x 2 Reps from Failure
  • 2 x 1 Rep from Failure

 

No Score
Posted on Tuesday May 2nd, 2017
There are no more posts.