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Jueves 18 Noviembre

AC Met Con

Warm Up
:30 Row (Easy)
:30 Row (Legs Only)
:30 Row (Arms Only)
:30 Row (Mod)
2 ROUNDS
:10 Ring Support Hold
8 Ring Rows
6 Frog Jumps (Pause in Plank)
1:00 Row (Mod-Hard)
2 ROUNDS
4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (R)*
4 DB/KB Swing + 4 DB/KB Clean + 4DB/KB Push Press (L)
6 Up-Downs
*Athletes — Perform all DB/KB reps on one arm before moving to the other arm

Skill
ON A 12:00 RUNNING CLOCK

Practice Strict RMU
*Strict RMU Options
Ring Support Hold-False Grip Pull-Up-Strict RMU Transition-Negative Strict RMU

Workout
1. EMOM x 10 MINUTES
MIN 1 – :45 Max Ring Muscle-Ups
MIN 2 – 12/10 Cal Row

-Rest 3:00 b/t Part 1 & 2-

2. EMOM x 6 MINUTES
MIN 1 – :45 Max Up-Downs
MIN 2 – 15/12  Max Cal Row

RMU Option 1: Strict Pull-Ups
RMU Option 2: Burpee Pull-Ups

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