5.01.2018

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Scap Pull Up x 5
  • Bar Tap x 10
  • SA Bottoms Up KB Carry x 50ft per

Workout of the Day

A. 3 Sets

  • A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

-For the Pull Ups use assistance if needed (partnered assistance preferred over banded. Add weight if this rep range and tempo are easily achieved.

B.

12 minutes @ 80% of:

  • Run 150m
  • Alt DB Snatch x 12 (50/35lbs)
  • FLR x 30 seconds

Rest/Walk 5 minutes

12 minutes @ 80% of:

  • Double Under x 30
  • Pull Up x 10
  • Front Rack & Overhead Carry x 100ft

– Carry 1 KB in the Front Rack and 1 KB Overhead on the opposite side. Switch positions at the 50ft turn.

 

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