Dec 12, 2013

Posted by in Training | 2 Comments

Take the road less travelled

FITNESS

Skill:
12 Min
Scapular Pull Ups
Box Swing Extremes
Spotted End Point Kip
Drills
Tight Kip Practice

Training:
Regurgitate
6 Rds
90 sec/AMRAP of:
30 Sec/AMRAP
Fwd Lunges
30 Sec/AMRAP
Singles
30 Sec/AMRAP
Row – Meters
Rest 1 Min
(Last completed 12/6/12)

PERFORMANCE

Skill:
12 Min
Scapular Pull Ups
Box Swing Extremes
Spotted End Point Kip
Drills
Tight Kip Practice
Partner Muscle Ups

Training:
Regurgitate
6 Rds
90 sec/AMRAP of:
30 Sec/AMRAP
Double Unders
30 Sec/AMRAP
No Push Up Burpees
30 Sec/AMRAP
Row – Meters
Rest 1 Min
(Last completed 12/6/12)

Post totals and thoughts to comments.

Training Notes:

Each 90 sec interval is designed to be AEROBIC thereby requiring a PACE.  Learn to push your limits while sustaining a high work output.
Fwd Lunges – Choose a weight that you will allow you to maintain work output over the course of 6 Rds.

  1. Michelle "Slick88" says:

    Must’ve worn you all out with the warm up!…Hope you’re resting up for the festivities tonight!

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>