Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills
Impact/Focus: Pull-ups & Muscle-up Conditioning
Work through one of the following training paths for today’s Pull-ups/Muscle-ups.
10 Rounds, every :75 seconds of
I. 10-9-8-7-6-5-4-3-2-1 x
Pull-ups, Scaled Pull-ups, or Ring Rows
+
Dip Movement (Rings, Matadors, Push-ups)
II. 5 Rounds, every 2:30 x 10-8-6-4-2 reps
Strict Pull-ups, Scaled Pull-ups, or Ring Rows
+
Dip Movement (Rings, Matadors, Push-ups)
III. 3 reps per round of Bar/Ring Muscle-ups
Post scores to comments.
“Weather On The Eights”
vs 8 Minutes
Row 500/400m
Then in the time remaining
8 x Burpees
12 x GHD Sit-ups
Rest 2:00, Then…
vs 8 Minutes
Row 500/400m
Then in the time remaining
8 x Burpees
12 x Slamball (40,30/20,12lbs)
Notes:
- Scale GHD to 15 x Abmat Sit-ups as needed.
- There are two scores for each AMRAP today.
Post scores to comments.
Pull up/Dips – II (green and blue)
Weather on the Eights – 5 / 5+6
30 Muscle Ups For Time:
III: 7:18 rx (felt super clunky and slow)
had to work really hard for each rep
“Weather On The Eights”
6+9 rx
7 rx