Monday, January 28, 2019

Handstand practice

Handstand practice

Every 60-90 seconds with small increases do:
Basic: Power Snatch + Paused Overhead Squat or
Advanced: Power Snatch + Hang Squat Snatch, then

How high up the ladder can you go in 9 minutes of:
1 Box Jump (24/20)
1 Ring Dip 
2 Box Jumps 
2 Ring Dips
3...3...4...4...5...

For Rx+ do Ring Muscle Ups & jump on 30/24.

Extra: Back Squat 3-3-3-3-3...

Tuesday, January 22, 2019

When Rob couldn’t put the vest on himself…

When Rob couldn’t put the vest on himself…

Every 60-90 seconds with small increases do:
Basic: Hang Power Clean + Front Squat 1-1-1...
Advanced: Hang Squat Clean 1-1-1..., then

How many rounds can you do in 10 minutes of:
Rx
3 Chest To Bar Pull-ups
6 Burpees 
9 Double Unders

Rx+
3 Bar Muscle Ups
7 Burpees (target)
21 Double Unders

Extra: Deadlift 3-3-3-3-3...