Thursday, March 16

March 16, 2017

 

 

Static Core

2 rds :30 on :15 off
Plank
Left Plank
Right Plank
Table Top

 

Muscle-ups (12 Min Practice)

Ring Muscle up practice
**If unable to perform ring muscle up, try and get your first! Also work ring muscle up progressions, Strict Ring pullups, or Strict Pullups

 

Bench Press (4 x 3)

- Warmup to 75% for your first set of 3
-Increase weight each set

 

Metcon (AMRAP - Reps)

Partner WOD
Teams of 2 or 3

25 min AMRAP

100 DU
90 Push-ups
80 Calorie row
70 Wall Balls(20/14)
4 Rope Climbs
60 DB Snatches(50/35) - Alternate hands every rep
50 Pull-ups
40 Slam Balls(20/10)
30 Dips
4 Wall Climbs

*Partners switch as needed
1 Rd=526 reps (Rx), 626 reps(Sc)

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