Keep earning that fitness…
Wednesday 1/30/19
Warm Up & Mobility
OLY
High Hang Snatch
3 x 1
Gymnastics/Skill
7-10 Minutes of:
Alternating between
Pulls:
– Rope Climbs
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice:
– Singles
– Doubles
– Triples
Gym/Strength Skill
EMOM 8
Odd Minutes (1.3.5.7)
1 strict pull-up + 2 kipping pull-ups + 3 Chest to Bar + 4 BMU + 5 Toes to Bar
Even Minutes (2.4.6.8)
12 Weighted Pistols (50/35 DB)
“Maggie’s Bar”
TEAMS OF 3
5 RFT
- Row 250m
- One round of 16.3
- Rest
(16.3 = 10 Power Snatch (75/55) + 3 BMUs)
Partner A row
Partner B 16.3
Partner C rest
Partner A goes to 16.3
Partner B goes to rest
Partner C goes to rower
Partner A goes to rest
Partner B goes to row
Partner C goes to 16.3
(That’s one completed round)
Do this a total of 5 times.
Keep all rows < 1:00
Keep all 16.3 rounds < 1:00
15 minute time cap *