Thursday 7.16.2015

"FITNESS"

A. Every 2 minutes, for 18 minutes:Station 1: 6-8 Strict/Weighted Pull-ups + 6-8 Ring Dips or Stationary DipsStation 2: Handstand Walk x 10-15 meters(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)Station 3: 45-60 seconds of L-Sit or L-Sit Progression with BoxesB. Against a 2-minute running clock, complete:250 Meter RowPush-ups x Max RepsRest 2 minutes between sets and complete four sets.

"PERFORMANCE"

A. Every 2 minutes, for 18 minutes:Station 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)Station 2: Handstand Walk x 10-15 meters(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)Station 3: 45-60 seconds of L-Sit or L-Sit Progression with BoxesB. Against a 2-minute running clock, complete:250 Meter RowRing Dips x Max RepsRest 2 minutes between sets and complete four sets.

"COMPETITION"

"ENDURANCE"

1 Minute Run1 Minute Plank Hold1 Minute Row1 Minute Double Unders1 Minute BikeRest 1 Minutex 5 rounds