Monday, January 30, 2017

Tuesday January 31st 2016

2 sets @ high effort/85-90%:
4 Toes to Bar + 3 Pull-up + 2 Chest to Bar + 1 Bar Muscle-up + 1 Strict Pronated Chest to Bar
2 min Step Down Box Jumps @ 24"/20"
3 min b/t sets
*Perform all reps without coming off bar
+
4 rounds for time:
2 Rope Climb to 15ft - use legs
50 DU's
+
rest  5-10 min
+
2 sets @ high effort/85-90%:
6-9 Strict HSPU + 6-9 Kipping HSPU - no deficit
2 min Shuttle Running
3 min b/t sets
+
4 rounds for time:
10 Ring Dips
10 cal AirBike



1 comment:

  1. A. two sets i got UB ! I think if is more than one time in a row this complex i dindt
    B. 5'50" - i use too much arms in rope and broke too much in DU
    C. Done great 9 and 9
    D. Did row insted AB - 2'40 if i can remember (1 cal for pull)

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