Thursday, April 6

April 6, 2017

 

Tabata - KB Taters  (AMRAP - Reps)

8 rds (:20/:10)

- Use 1 KB to perform the skill 50/30
- R.KBS + Catch + KB Squat = 1 Rep

Rx+ 60/40

 

DB Bench Press (4 x 10)

* Use 2 DB/KB's to perform the exercise.
* Full ROM  rules applies to this variation of Bench Press as well.

Work up to a heavy set of 10

SUPERSET WITH MAX STRICT PULLUPS

 

Strict Pullup (4 x ME)

Max Effort Strict Pullup

Rx+ Work on extra distance Pulling Chest to BarRing or below
Scale: -Jumping Pullup with quick pause at the top and slow controlled negative (don't let feet touch until arm is extended
-Ring Row, Resistance Band

* KEEP FEET TOGETHER IN HOLLOW ROCK POSITION ON ALL STRICT PULLS.

 

Metcon (Time)

"Grind''
(20 min TC)
For Time
20 Burpees
400 m Run/Row
2 Rope Climbs
22 DB/KB Snatches(50/35) - *Open Standards
200 m Run/Row
2 Rope Cimbs
22 DB/KB Snatches
400 m Run/Row
2 Rope Climbs
20 Burpees

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