Archive for November, 2014
20/11/2014
Strength and Skill
4 Rounds rest 1 minute between sets
Deadlift (8x8x8x8) @ 3-0-1-1
Rest 1 Minute
Ring Dips (5x5x5x5) after 5 reps do a 15 second hold
Rest 1 Minute
Double-Unders (40x40x40x40)
(If can’t do double-unders then practice for 1 minute)
Rest 1 Minute
Metcon
7 Min AMRAP
10 Box Jumps
10 Toes to Bar
13/11/2014
Strength
12 Minute – EMOM
Odd: 3 Box Jumps (for height)
Even: 30sec Chin Over Bar Hold
Score highest jump in inches and in comments indicate bar hold times
Supine Ring Row
12x12x12x12x12
Rest 1-1
Metcon
6 Rounds for time
Every 5 Minutes for 30 min
500m Row
Sustainable pace
Try to speed up your pace by 2 seconds every 2 sets