Friday, November 7, 2014

Saturday November 8th, 2014

Fitness:
A. wall climbs 3 reps every 2 mins for 16 mins
B. Overhead DB tricep extension x 12 reps x 3 sets. Same weight or more than last week.
C.Ring Rows- accumulate 30-50 perfect reps. Do 10 more reps than last Saturday. Perfect form

D.
AMRAP in 17 minutes:
17 Power Cleans - use light weight and be mindful or form.
17 Bar-Facing Burpees
17 Box Jumps


Performance:
A. Freestanding Handstand Hold – Technique Work for 10-12 minutes
B. Paralette or Deficit Handstand Pushups – 39 perfect reps in sets of 3 unbroken*
C. Muscle-up tech work 10 mins

D.
AMRAP in 17 minutes:
17 Power Cleans @ 135#/ 85
17 Bar-Facing Burpees
17 Box Jumps @ 24″/18"

2 comments:

  1. A. 5 mins
    B. about 25 reps
    C. skipped
    D. 4 rds plus 17 pc and 1 burpee. Did anyway over the bar. Will switch to two foot take off from now on.

    ReplyDelete
  2. A. Handstand walks-12 mins
    B. 30 reps at 9"
    C. 1 set unbroken muscle ups- 9
    D. We have come to a conclusion. 4 rds + 17 cleans, 17 burpees, 3 box jumps

    ReplyDelete