Friday – 5.17.13
914 will be closed this Saturday and Sunday for Regionals.
Skill:
Strict (Weighted) Ring Dips – 4×5
MetCon: 15 Min
10-15 Ring Dips
10-15 sec L-Sit/Knee Tuck
10-15 Ring Rows
10 Burpees
914 will be closed this Saturday and Sunday for Regionals.
Skill:
Strict (Weighted) Ring Dips – 4×5
MetCon: 15 Min
10-15 Ring Dips
10-15 sec L-Sit/Knee Tuck
10-15 Ring Rows
10 Burpees
Strength:
HB Back Squat – 3×3
Warm Up sets: 1×10, 2×5, 2×3
MetCon: 4x400m Run
Rest 90 sec
Power Work: 5 Rounds
10 Power Cleans, Heavy*
25 Push Ups
20 Pull Ups
(Rest 3 Min)
*Goal is to build each round.
MetCon:
50 Ball Slams, 50/30lb
50 Thruster, 75/55lb
50 Box Jump, 24/20″
50 HR Push Up
50 SDHP, 75/55lb
50 Burpee
50 American Swing, 24/16kg
50 Wall Ball, 20/14lb
50 Double Unders
Strength:
HB Back Squat – 6×2 @ 90%
Warm up sets: 1×10, 2×5, 2×3
MetCon: 3 Rounds
7 Squat Cleans, 155/105lb
Run 200m
15 T2B
Run 200m
Time Cap:
12 Min