Wednesday December 6, 2017

 

3 Rounds

1:30 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side
5 Kip Swings + 2-3 Kipping Pull-Ups

Gymnastic Skill Building

Part A (if you have MU)

3 Rounds

1 MU

30 Double Unders

1MU

30 Double Unders

1 MU

Rest 1:30

If Athlete doesn’t have MU

10min EMOM

Even Minutes

7 Strict Banded MU

Odd Minutes

40 Double Unders or 80 singles

Then

For Time

1000m Row Or 1.5 Miles on Bike

50 GHD

50 Kettle Bell Sumo Deadlift High Pull 70/53

1000m Row Or 1.5 Miles on Bike

15 thoughts on “Wednesday December 6, 2017”

  1. A. banded rings and 30 DU instead of 40
    B. 16:51 – GHD sit ups to wall ball – Air Bike before and after
    think I’m almost ready to do GHDs to the ground again, almost.

    Great energy darklifters. I was a bit out of it and not helping with that energy, just surviving this morning. 🙂

    1. Change your blog name to “frequent flyer”. Always super impressed with how you get after it on the road. Keep up the great work!

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