Time is running out. Those who have not mastered the muscle up
should set a goal to do so by the end of the year.
Warm-up
Run 400m (or 1 leg blaster)
Burgener Warm-up
Muscle-up practice
Work
200m Run
30 SDHP @ 95#
200m Run
30 Box Jumps @ 24”
200m Run
30 Hang Power Clean @ 95#
200m Run
30 Pull-ups (kipping)
200m Run
30 Front Squat @ 95#
200m Run
30 Ring Dips
200m Run
30 Thrusters @ 95#
200m Run
30 Burpees
Extra
100 Double Unders
Sub 100 jump rope for run if snowing/raining.
Post time to comments.
Jump rope instead of run
ReplyDeletethe rest as rx'd
27:16
great workout all around
We all subbed pushups for ring dips due to equipment limitations and did the jump rope sub as well.
ReplyDeleteClint. 175bw. Rx. 33:09
I got my ass handed to me tonight and
I still don't feel quite right, "crank" had my number.
Great job on the workout today Trickle and thanks to all for showing me how it's done.
26:16 or 26:46 cant remember for sure
ReplyDeletegreat workout trickle; really enjoyed the ass kicken it dished out
Joy, 35:50, 65#, 20" Box, JPU
ReplyDeleteMrs. C, 37:50, 45#, 20# Box, JPU
Cabana, 27:14
Worlock, 26:16
Kirk, 40:xx
Trickle, 31:42