Wednesday 10-25-17

Tuesday, October 24, 2017

Warm Up: 
600 M Run @ as slow as possible

13 Heavy Russian Swings 
13 Burpee Hang & Shrugs
12 Heavy Russian Swings 
12 Burpee Pull Ups (Scale to Hang & Shrugs) 
11 Pause Double Leg Hip Bridges  
11 Pause Supermans  
- into loaded movement prep 
10 Hang Power Cleans @ 65/45 (mid hang, shorter hinge)
10 Hang Power Cleans @ 95/65 (low hang, longer hinge)  
+
Skill Work: 
Bar or Ring Muscle Ups  
- banded options bar mu's or other pulling options 
- ring or bar muscle ups, pull ups, toes to bar, rope climbs, etc..    
+
Workout: 
4 Total Rounds of: 

Mins 0:00-4:00 Complete:  
600 Meter Run @ 70-80% (average times)    
- same pace as last week, rest in remaining time  
Mins 4:00-5:00 Complete:    
7 Hang Power Cleans 195/135 (break as needed)         
Mins 5:00-7:00 Complete:   
7 or < More Ring or Bar Muscle Ups (break as needed)   
Mins 7:00-8:00 Walking Rest  

 

Score: aeverage time for your 600 meters. 

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