This week is continuing our trend of de loading for the open to allow everyone to bring 100% over the weekend . keep up the great work  !

 

MONDAY

 

BLACK and GREEN

Teams of 2

one athlete works at a time

50 Around the worlds

50 KB swings 53/35

50 Hand release pushups

50 chest to bar

50 Kb lunge 53/35

50 Toes to bar

50 Hand stand pushups

 

TUESDAY

 

GREEN

3k Row for time

EMOTM 3 Toe tip muscle up progressions

BLACK

3k Row for time

EMOTM 3 muscle ups

Olympic lifting

10 Minute EMOTM

3 touch and go squat clean thrusters at a moderate weight

 

WEDNESDAY 

GREEN

10 Minute AMRAP

10 Box jumps

10 Jumping pullups

10 Back squats at a challenging weight

 

BLACK

12 Minute AMRAP

15 over the box burpees 24/20

12 Pullups

8 Back squats 185/135

 

THURSDAY

 

GREEN

100 Single unders

75 Situps

50 Pushups

75 Squats

100 Single unders

BLACK

100 Double unders

75 Situps

20 One Handed  Pushups  Alternating

75 Squats

100 Double unders

Comment