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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Friday 2/9

Tuesday, 06 February 2018 09:08

 

 

 

Today:

Muscle-up skill work:

Transitions on box

Ring row to transition

Hip extension to rings - hip extension to rings w/ turnover

 

15.3

14 min AMRAP

7 Muscle-ups

50 Wallballs (20/14)

100 Double unders 

 

Scaled Version:

14 min AMRAP

14 C2B or Pull-up variation 

50 Wallballs (20/14)

100 Double unders (150 singles) 

 

6 Min ABRAP:

30 Weighted Hollow Rocks (15 with weight overhead , 15 with weight on feet)

30 Prone Swimmers (R arm + L Leg, L Arm + R Leg = 2) brief pause at the top

 

 

Bootcamp:

4 Rounds

10 Ring Rows

10 Box Dips

10 V-ups

 

14 min AMRAP

15 Jumping C2B

50 Wallballs 

150 Singles 

 

6 Min ABRAP:

30 Weighted Hollow Rocks (15 with weight overhead , 15 with weight on feet)

30 Prone Swimmers (R arm + L Leg, L Arm + R Leg = 2) brief pause at the top

 

 

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