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03.03.2015

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DSC_0157Announcements: March On-Ramp begins Tonight at 6:00pm!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Hindu Push-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Flight Simulator Hazard
Complete the following pyramid of Double-unders as many times as possible against a 12:00 Running Clock:
5-10-15-20-25-20-15-10-5

Notes: Complete each rung on the ladder unbroken before moving on. PENALTY: Each time a set is broken before completion, complete 5 x Burpees (no push-up). All the way up and down is a complete evolution.

Post rounds completed to comments.

“JT”
Complete 21-15-9 reps of
Handstand Push-ups
Ring Dips
Push-ups

Post times to comments.

Skill Development
3×15 Back Extensions

Samy Daghir

4 thoughts on “03.03.2015”

  1. “Flight Simulator”: 2 Rounds SU’s x 3 followed by epic fail on DU attempts.
    “JT”: 16:26 SBs (x2) on GHD, otherwise Rx

    Reply
  2. “Flight Simulator”: 2 Rounds SU’s x 3 followed by epic fail on DU attempts.
    “JT”: 16:26 SBs (x2) on GHD, otherwise Rx

    Reply
  3. Flight Simulator: I don’t wanna talk about it. Free almond butter to the person who can get me to do double unders consistently.

    JT: 18:54 with 2 abmat hspus, purple-banded ring dips.

    Reply

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