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Tuesday 01.08.2019

POSTED ON January 7, 2019

Tuesday | 01.08.2019

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Warm Up:
 
10 Cossack Squats
5/5 Thorax Rotations
:15 Dead Hang
10 Pass Throughs
 
x2-3 sets
 
Foundation:
 
A1.) 5x 5/5 Single arm KB Thruster; rest :30/:30
A2.) Dual DB Row 5×5 @32×1; rest :45
 
Metcon:
 
RX (Level 1)
 
14min AMRAP
 
7/5 Bar Muscle Ups
50 Med Ball Cleans 20/14
100 Double Unders
Intermediate (Level 2)
 
7/5 Jumping Bar Muscle Up Transitions
50 Med Ball Cleans 20/14
100 Double Unders
 
Beginner (Level 3)
 
15 Jumping Pull-ups
50 Med Ball Cleans 20/10
200 Single Unders
 
Cool Down:
 
3 Rounds For Quality
 
1min QLT L/R
200ft Heavy Single arm Farmers Carry L/R
2min Arch Hold

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