Tuesday, January 23

January 25, 2018

 

Line Drills
Jogging around rig in the center of the room. Alternating between light jog and active stretching.
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

 

Metcon (AMRAP - Reps)

AMRAP 3:
Ring Muscle-Ups
Rest 2:00
AMRAP 2:
Ring Muscle-Ups
Rest 1:00
AMRAP 1:
Ring Muscle-Ups

Scale: Bar Muscle Up, kipping pull-up, Jumping 3 second negative Pullups

 

 

“Opening Day” (Time)

For Time:
21 – 15 – 9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (50/30)

 

Rx+ 30/20 wall ball, C2B Pull-up

 

Metcon (No Measure)

Not For Time:
35 GHD Sit-Ups
35 Hip Ext
20 GHD Sit-Ups
25 Hip Ext
35 AbMat Sit-Ups
35 Supermans
20 AbMat Sit-Ups
20 Supermans

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