3-17-15
Practice Day
Practice Day
A: Metcon (Weight)
Every 2 minutes, for 16 minutes (4 sets of each):
Even – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Odd – Bench Press x 8 reps @ 75%
**write pull ups scaling in notes and weight of Bench
Every 2 minutes, for 16 minutes (4 sets of each):
Even – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Odd – Bench Press x 8 reps @ 75%
**write pull ups scaling in notes and weight of Bench
B: Metcon (Time)
Row 1000 Meters
20 Strict Handstand Push-Ups (scale on box or feet on ground
30 Ring Dips (scale - on box)
40 Push-Ups
**Scaling in notes
Row 1000 Meters
20 Strict Handstand Push-Ups (scale on box or feet on ground
30 Ring Dips (scale - on box)
40 Push-Ups
**Scaling in notes
