Jan 16, 2019

 

a) WARM UP:

2 rounds

  • 10 Scap Pullups
  • 10 Beat Swings
  • 10 Scap Pushups
  • 10 Pushups
b) STRENGTH:

Every 1:15S for 10 Rounds:

  • 1 Clean Pull and 1 Squat Clean
c)  Specific Warm up

  • Situps – 10 situps
  • Airbike – 5 calories moderate – 5 fast
  • Bar Muscle Up – 10 beat swings + 2 BMU

WOD

  • 50-40-30-20-10 Sit ups
  • 25-20-15-10-5 Cals AAB
  • 5-4-3-2-1 Bar muscle ups

** If using rower  25 cals = 35, 20= 30, 15=20, 10=15, 5=10

d) Extra:

Bench press

  • 5 sets of 3 @ 80% of 1 RM
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