Friday 08-11-17

Friday, August 11, 2017

Warm Up:  

Couch Stretch X 30 secs

Calves X 30 secs per   

Frankenstein X GL    

Skipping X GL   

Run/Rest/Run X 125Ms/R/125 Ms  

Kipping Swings

HS Holds X 15-20 Secs  

Burpees X 7  

Row/Rest/Row X 7/5 Cals/Rest/7/5 Cals

Toes to Bar X 7   

HS Holds or HS Push Ups X 7  

Burpees X 7   

Double Unders X 40-60

+

Skill Work

HSPUs & Scaling Options

Double Unders & Scaling Options

 

Workout:

20 Min EMOM of:

Min 1: 6 Deadlifts @ 275/185

Min 2: 12 HSPUs (today's priority)

Min 3: 40-60 Double Unders (skill work)

Min 4: Rest

 

Break down barbells quickly, then...

 

Scored Workout:

7 Min AMRAP @ 80-90%:

7 Toes to Bar

7 Burpees

7/5 Calorie Row

 

There will be a slight bottleneck on the rowers. So that's your time to rest. 

 

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