July 12, 2016

Tuesday

ANNOUNCEMENT: 

 


RX PROGRAM

WARM UP:

3 Easy Rounds

10 Wall Balls

200 M Run

5 YTWL

STRENGTH:

Kipping Pull-ups

Kipping HSPUs

Muscle ups.....only if you have 5 c2b Pull-ups

METCON:

15 min cap

15 dl 185/135

10 push ups

5 pull ups

Rest 1 min

15 thrusters 105/75...MOD 65/45

Rest 1 min

3 Rds

10 power cleans 105/75....MOD 65/45

10 Burpees

ACCESSORY:

ROMWOD


MODWOD PROGRAM

WARM UP:

3 Easy Rounds

10 Wall Balls

200 M Run

5 YTWL

STRENGTH:

Kipping Pull-ups

Kipping HSPUs

Muscle ups.....only if you have 5 c2b Pull-ups

METCON:

15 min cap

15 dl 135/95

10 push ups

5 pull ups

Rest 1 min

15 thrusters 65/45

Rest 1 min

3 Rds

10 power cleans 65/45

10 Burpees

ACCESSORY:

ROMWOD

Comment