Hannah working on some climbing rope “sit-to-stands” on Thursday!
Strength/Skill Work
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8, 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps OR 3 Pull-Ups/Ring Rows + 3 Dips for 3 rounds)Minutes 3-4, 9-10, 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks
yet)Minutes 5-6, 11-12, 17-18:
L-Sit Hold x 45 seconds accumulated time
Minutes 1-2, 7-8, 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps OR 3 Pull-Ups/Ring Rows + 3 Dips for 3 rounds)Minutes 3-4, 9-10, 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks
yet)Minutes 5-6, 11-12, 17-18:
L-Sit Hold x 45 seconds accumulated time
Conditioning
Against a two-minute running clock, complete as many reps as possible of:
3 Hang Power Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
3 Hang Power Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.
If less than Rx’d weight is used, write that in the comments.
Barbell weight should allow time for burpees every round.
Barbell weight should allow time for burpees every round.