Tuesday Aug 23, 2016
Recovery Row. Bring Your Friends
Competition Class
Strength
10min EMOM
CLASS
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10min EMOM
1 Push Press
Tabata - 8 Rounds - 20sec work : 10sec rest
Row (Calories)
Rest 1min
Push Press 75/55
Rest 1min
10m Shuttle Sprints (10m = 1rep)
Rest 1min
T2B
Score = total reps
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SKILLS & DRILLS
15min EMOM
min1:
L3: 1 legless rope climb + 1 rope climb (stay on rope)
L3: 1 legless rope climb + 1 rope climb (stay on rope)
L2: 1 Rope Climb + 5 Rope Pull-ups (stay on rope)
L1: 10sec Tuck Hold on Rope + 2 Rope Hand over hand rope walks
min2:
L3: 30sec Free standing HS HOld
L3: 30sec Free standing HS HOld
L2: 30sec spotter assisted HS Hold
L1: 30sec wall facing (nose & toes on wall) HS Hold
min3:
20sec L-sit
20sec L-sit
E2M10M
1 Clean Pull + 1 High Hang Clean + 2 Jerks
15min ROW
@ conversation pace
