12/22/2020
Warm-up
Warm-Up
10 min x
+2 Ring Rows
+2 Push Ups
+2 AbMat Sit Ups
10 min x
+2 Ring Rows
+2 Push Ups
+2 AbMat Sit Ups
Metcon (Time)
Skill: Muscle Ups
(Coach’s choice, bar or ring)
Pick 1:
Strength
5 Rounds x
5 Banded MU Pull Throughs
10 Pendlay Rows (Heavy)
15 Hollow Rocks
(Coach’s choice, bar or ring)
Pick 1:
Strength
5 Rounds x
5 Banded MU Pull Throughs
10 Pendlay Rows (Heavy)
15 Hollow Rocks
Skill
Work on skill drills for MU x 12 min
Capacity
12 min Cap
30 Muscle Ups for Time
– each break = 50 DU
Metcon (AMRAP – Reps)
EMOM x 21
min 1: Max Reps Unbroken Strict Pull Ups
min 2: Max Cal Row
min 3: Max Reps AbMat Sit Ups
– score least number of reps in each minute across the 7 rounds
min 1: Max Reps Unbroken Strict Pull Ups
min 2: Max Cal Row
min 3: Max Reps AbMat Sit Ups
– score least number of reps in each minute across the 7 rounds
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
30 Double Unders
7 Burpees
30 Double Unders
7 Burpees
