friday, nov 18

"Hard to Be Humble"

Chipper: Burpee Bar Muscle-ups, Wall Balls, Toes-to-bars, and 2 more

For time:

20 Burpee Bar Muscle-ups

60 Wall Balls, 20/14 lbs

40 Toes-to-bars

60/45 Row Calories

20 Devil Press, 50/35 lbs

Athlete Instructions

Time domain: 13-18 mins

Time cap: 20 min

Today we are getting into a quality chipper with the emphasis on steady state movement with limited rest between movements. We should plan on breaking up sets early and just staying smooth throughout the workout. We can build into a strong pace on the row before finishing off with 20 devil press.

L2: For time:

20 Burpee Pull-ups

60 Wall Balls, 20/14 lbs

40 Knees-to-elbows

60/45 Row Calories

20 Devil Press, 35/25 lbs

L1: For time:

20 Burpee Jumping Pull-ups

60 Wall Balls, 14/10 lbs

40 AbMat Sit-ups

60/45 Row Calories

15 Burpees

15 Double Dumbbell Hang Snatches, 25/15 lbs