10
Aug
Monkeys can do it whats your excuse?
Sunday 8/11/13
Pre workout mobility to be done before class: Dip it up
+
3 rounds:
8-12 Ring pushups (rings to armpits/ turnout at top)
5-10 C2B Pullups (do not have to be unbroken)
Turkish getup 3/arm (heaviest possible)
+
Push press
5@70 5@75 3×3@80%
+
AMRAP 12 min:
2-4-6-8-10-12….
Muscle ups
10 KB snatch (53/35) (5 per arm)
10 Box jumps (24/20)
Ask coach: First part is not ment to be a “warm up” take it seriously and work hard. We are lacking in body weight movements, EVERYBODY needs to get better at them ! For the conditioning first round you do 2 muscle ups 10 snatch 10 BJ, second rounds 4 mu 10 snatch 10 BJ. So on and so on as high as you can in 12 min