Please use extra care and be safe if traveling today!
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Gymnasty Strength & Skill Drills
*Complete the tasks below in an alternating EMOTM format. Extra time remaining in each work interval is rest time well earned.
6 rounds of…
:75 seconds x Pull-ups
:75 seconds x 1-arm DB Hang Clean & Overhead (5L+5R)
- First three rounds are 5 x Deadhang reps of one Gymnastic Pulling option.
- Ie. Ring Row, Banded, Chin Over Bar, C2B movements last three rounds are 7-10 x Kipping style workload for the same movement options.
- Dumbbell weight is variable. The first three rounds are one side at a time, the final three rounds will apply a hand to hand switch.
Post reps per round or total rep scores to comments.
Complet as many rounds/reps as possible in 15:00 of
20 x Pull-ups
30 x 1-Arm DB Hang to Overhead (50/35lbs)Jumping Slamball
40 x Jumping Slamball
50 x Wallball (20/14lbs)
60 x Roller Board Tuck-ups
Rope Climb x 5 ascents or 10 x Muscle-ups may be substituted for the Rx+ Pull-up option. 120 x Mountain Climbers would be the scaled substitution for 40 x Rollerboard tuck-ups today.
Post scores to comments.