Wednesday 23, December 2015

Warm up:

3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:

Day 2 of the Pull up program

3x 5 reps of chest to bar chin ups with a 6 second negative

2 minute rest

2x max reps pull ups with 5 second negative

2 minute rest

2x max hold chin ups 30+ second

Strength:

Back squats

12-10-8 warm up

6-6-6-6 @ 80% of your 1 rep max

all 7 sets above are to be super set with KB deck squats - 10 reps

Metcon:

Stolen from The Box magazine, becuase my hands hurt today and I dont wanna do all the barbell work we had scheduled HAHA

"Indy"

You have 12 minutes to complete 5 rounds of

5 burpees
10 box jumps
15 KB swings 24/16kg
20 sit ups

If you are unable to do your 5 rounds you have a penalty of

30 wallballs unbroken 20/16lbs