Sunday, November 12, 2017

For Time

(Comp)
200m Run
10 Ring Dips (from MU station)
20 Burpees
30 Push-ups
35 KB Push Press (right arm) 1/1.5pd
75 Jump Squats
60 KB Snatch (switch arms every 10 reps) 1/1.5pd
75 Jumping Lunges
35 KB Push Press (left arm) 1/1.5pd
30 Push-ups
20 Burpees
10 Ring Muscle-ups
200m Run

2:00 on 1:00 off
Start where you left off.

(Fitness)
200m Run
10 Ring Dips
20 Burpees
30 Push-ups
35 KB Push Press (right arm) 1/1.5pd
75 Jump squats
60 KB snatch (switch arms every 10) 1/1.5pd
75 Jumping Lunges
35 KB Push Press (left arm) 1/1.5pd
30 Push-ups
20 Burpees
10 Ring Dips
200m run

2:00 on 1:00 off
Start where you left off.

(Bootcamp)
200m Run
10 Ring Dip Progressions
20 Burpees
30 Push-ups
35 KB Push Press (right arm) @ manageable weight
75 Jump squats
60 KB snatch (switch arms every 10) @ manageable weight
75 Jumping Lunges
35 KB Push Press (left arm) @ manageable weight
30 Push-ups
20 Burpees
10 Ring Dip Progressions
200m run

2:00 on 1:00 off
Start where you left off.