Thursday
Warm-up
Warm-up
3 SET (6:00 HARD CAP)
:30 Moderate Row
14 Hollow Rocks
7/7 Single Arm Ring Row
10 Samson Lunges
:30 Moderate Row
14 Hollow Rocks
7/7 Single Arm Ring Row
10 Samson Lunges
Skill
Metcon
3 SETS FOR QUALITY
3-5 Strict Toes to Bar
3-5 Strict Toes to Bar
Into…
3 SETS FOR QUALITY
5 Double Kip Toes to Bar*
*1 Kip + 1 Kipping Toes to Bar = 1 Rep.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
500/400m Row
15 Toes to Bar
500/400m Row
15 Toes to Bar
-Rest 2:00-
AMRAP x 8 MINUTES
500/400m Row
20 KB Alt. Goblet Lunges (53/35)|(35/26)
-Rest 2:00-
AMRAP x 8 MINUTES
500/400m Row
15 Ring Rows
*L+R = 1 Rep
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
