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Come Around

6
Jul

Come Around

Saturday July 7th: 

Partner Workout!

Running Clock….

0:00-10:00

12-9-6

Ring Muscle up

30-20-10

Overhead Squat 

*1 Partner Must be in Handstand Hold while the other is working

L1: Muscle Up, (135/95), HS Hold

L2: Muscle Up, (115/80), HS Hold

L3: Ring Dip, (75/55), Plank Hold

L4: TOUGH Ring Row, Goblet Squat, Plank Hold

 

10:00-17:00 

Build to a heavy complex of:

2 Hang Power Clean + Split Jerk

In between attempts you must complete 15 Wall-balls 

*1 Athlete can work on Wall-balls while the other is lifting.

L1: 30/20

L2: 20/14

L3: 14/10

L4: 10/6

17:00-33:00

50-40-30-20-10

Push-ups

Assault Bike Cals

5-4-3-2-1

Rope Climbs

L1: Ring Pushups, Legless

L2: Pushups, Rope Climbs

L3: Pushups, Strict Pull-ups, 40/30/20/10/5 cals

L4: Mod. Pushups, Hanging Knee Raise on low rope (or bar) x(15/12/9/6/4), 25/20/15/10/5 cals

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