ANNOUNCEMENTS
– Our December on-ramp class begins this Tuesday, December 6th at 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Press
5 x Push Press
III. Mobility
“Discrete Distribution”
4 Rounds for time of
5 x Muscle-ups
7 x Deadlift (225/155lbs)
40 x Double-unders
Post scores to comments.
Skill Development: Midline Conditioning
Complete 3 Rounds for max repetitions possible during each work interval of:
:30 x GHD Sit-up
:30 x Plank
:30 x Russian Twists
:30 x Hollow Hold
:30 x Rest
Discrete Distribution: 18:06 with 2X red-banded muscle up transitions
Midline Conditioning: 43 GHDs, 38 Russian twists
Yesterday: 2 mile run 20:00
Today shoulder much better so
4 Rounds
10 Pull-ups + 15 Goblet Squats (30#) + 400 m run
12:00 or so.
Enjoying Florida weather and beach….no snow..
Sorry to miss MUs ….but not
“Discrete Distribution”: 18:58 (Red Banded MU Transitions – no box)
Midline Conditioning: 36 GHD’s/47 Russian Twists