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Monday 11.11.2019

POSTED ON November 10, 2019

Monday | 11.11.2019

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Warm up:
5 half burpee
:15 dead hang with scap pull up
5-7 hollow to arch kips
X2-3
 
Strength:
A. Strict pull up 5-4-3-2-1; rest 1min between *weighted if possible *record in BTWB with weight + your body weight
 
Metcon: “Timmy”
 
RX (Level 1)
10 double dumbbell lungster 50/35
15 chest 2 bar
400m run
4 rounds for time
*every time you break the lungester perform 25 double unders
*lungester 1 reverse lunge right + 1 reverse lunge left + thruster
Intermediate (Level 2)
10 double dumbbell lungster 35/20
15 pull ups
400m run
4 rounds for time
*every time you break the lunges get 15 double unders *lungester 1 reverse lunge right + 1 reverse lunge left + thruster
 
Beginner (Level 3)
10 double dumbbell lungster 20/10
20 jumping pull ups
400m run
4 rounds for time
*every time you break the lunges get 25 double unders *lungester 1 reverse lunge right + 1 reverse lunge left + thruster
 
Cool Down:
3 rounds for quality
1min couch L/R
1min flat needle L/R

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