warm up
ghd sit ups x 10
ghd back extensions x 10
push ups x 10
jumping pull ups x 10
air squat jumps x 10
muscle up basics & theory
if you have a mu, work dead hang no kip to ring hand stands
workout
for time:
200m uneven carry
200m walking lunges
200m sprint
200m uneven carry
200m walking lunges
200m sprint
200 abmat sit ups
the 200m uneven carry consists of one waiters walk & one farmers carry SIMULTANEOUSLY. mens rx is 25# plate & 24kg kb; women rx is 10# plate and 16kg kb.
alternate/switch up between plate & kb as needed throughout the 200m carry. one arm will be in a waiters walk while the other will be in a farmers carry. if using the plate for a waiters walk, hold it like a tray just like a waiter would while holding the kb in your other hand down at your side.
ghd sit ups x 10
ghd back extensions x 10
push ups x 10
jumping pull ups x 10
air squat jumps x 10
muscle up basics & theory
if you have a mu, work dead hang no kip to ring hand stands
workout
for time:
200m uneven carry
200m walking lunges
200m sprint
200m uneven carry
200m walking lunges
200m sprint
200 abmat sit ups
the 200m uneven carry consists of one waiters walk & one farmers carry SIMULTANEOUSLY. mens rx is 25# plate & 24kg kb; women rx is 10# plate and 16kg kb.
alternate/switch up between plate & kb as needed throughout the 200m carry. one arm will be in a waiters walk while the other will be in a farmers carry. if using the plate for a waiters walk, hold it like a tray just like a waiter would while holding the kb in your other hand down at your side.
9 comments:
Did Sat. workout today, Bears,Ducks,and Crabs...50m @ each movement...16:25.
I would just like to say for the picture taken that is a mighty fine looking group!!
Justin. 148bw. mod. 27:09
15 lb plate, 35 lb kb
This was a fun one.
Angela 168 bwt 33:59 15# plate 16 kg KB
Lunges and situps got me.
Every step brings me closer. Cav
Kyle R. 178BW 32:46
tommy 141bw rx 28:15
Turbo J. 160bw. rx. 21:55
I keep it SHORT & SWEET!
Brannon 185bw.rx.28:15
Post a Comment