Tuesday, January 28, 2014

Warmup:
4 Minutes partner rowing, alternate every 10-12 pulls
Pull hard and fast, get your heart rate up
Partner over and unders
Pushups
Air Squats
Planks

Skill:
L-sits and TTB
Clean Pulls

Workout:
16 Minute EMOM
1: 8 Power Cleans-unbroken
2: 8 Pause Ring Rows (one second pause at top and bottom)
 or Pullups


Courtesy of SCF
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3 comments:

  1. JAXWednesday, January 29, 2014

    Sideswipe: 83# Power Clean and Pullups
    3x 10sec L-sit hold & Clean pulls w/ 33#

    ReplyDelete
  2. JAXWednesday, January 29, 2014

    Swerve:
    Clean Pulls w/ 83# and TTB work
    8 Pullups
    10 Burpees

    Moonracer:
    Clean Pulls w/ 33# and TTB work
    6 Pullups-Blue Band
    8 Burpees

    Amelia:
    Knees to Chest work
    10 Air Squats
    7 Burpees

    ReplyDelete
  3. JAXWednesday, January 29, 2014

    Shockwave (AM): (6:55) (17:12) (28:26) (39:10) (50:08)
    "Barbara"
    5 Rounds
    20 Pullups
    30 Pushups
    40 Situps
    50 Air Squats
    Rest exactly 3 minutes between each round.

    ReplyDelete

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