warm up
400m run
500m row
front squat
-set up
-execution
-points of performance
workout
tabata mash-up of:
135#/95# Ground 2 Overhead
muscle ups
5min rest
max reps of 24kg/16kg full kb swings in 5mins
5min rest
2 mile run for time
400m run
500m row
front squat
-set up
-execution
-points of performance
workout
tabata mash-up of:
135#/95# Ground 2 Overhead
muscle ups
5min rest
max reps of 24kg/16kg full kb swings in 5mins
5min rest
2 mile run for time
with a continuous running clock do 20secs of G2O followed by 10secs rest, then 20secs of muscle ups followed by 10secs rest; repeat for a total of 8 intervals. G20 = clean then press or jerk - no snatching.
modification for muscle ups are either bar muscle ups or c2b pull ups.
post total reps of each on mash-up, kb swing reps & run time for score
modification for muscle ups are either bar muscle ups or c2b pull ups.
post total reps of each on mash-up, kb swing reps & run time for score
rolf.168bw. 22/85/13:34/ rx'd
ReplyDeletebou.177bw. 20/103/13:01 rx'd
ralph.155bw. 13/77/12:57 rx'd
stefan.162bw.18/57/13:12 rx'd
rob. 200bw. 15/102/12:38 rx'd
Turbo. 160bw. rx. 36/115/12:21
ReplyDeleteNo Jobin here...
Turbo: Accelerated performance as a result continuously sustained power output.
Steve C. b/w 193. Made a journey to CF 324 today and did 8/9 W.O.D. "Diligence" 5:58/4:57/7:03.
ReplyDelete128bw 65#/mod 35/76/24:16
ReplyDelete