Tuesday

 

Pursuit

A1. Open with 15 mins of:
- Finding False grip on rings: (https://www.youtube.com/watch?v=4JcD9YGW4_M&feature=em-share_video_user ) and then completing one of the following:
a. completing scap pullups
b. completing bottom of ring to sternum ups  (https://www.youtube.com/watch?v=bmHzMd7xhSk&feature=em-share_video_user )
A2. Hip/Lunge Flow
+
B1. 1A DB OH Carry – 2 Gym Lengths
B2.  Perfect Push Ups – 8-10 reps
X 3-5 sets, rest 90 sec
 +
For Time:
10 Gym Length BC
20 Sumo Deadlifts
20 Laterla Jumps over bar
Run 2 TH Loops
20 Lateral Hops over bar
20 Sumo DL
10 BC
 
Performance:
A1. Open with 15 mins of:
- Finding False grip on rings: (https://www.youtube.com/watch?v=4JcD9YGW4_M&feature=em-share_video_user ) and then completing one of the following:
a. completing scap pullups
b. completing bottom of ring to sternum ups  (https://www.youtube.com/watch?v=bmHzMd7xhSk&feature=em-share_video_user )
A2. Hip/Lunge Flow
+
B1. 1A KB Snatch; Heavy – alt arms every rep – 12 reps
B2. Diamond Push Ups – 10-12
3-5 sets; rest 90sec
+
For Time:
10 Ring Dips
20 Sumo Deadlifts @ 70K/45K
30 Lateral Burpees over the bar
Run 2 TH Loops
30 Lateral Burpees over bar
20 Sumo DL
10 Ring Dips