Tuesday 190924 bike, bbjo, row, double unders, burpee over erg

Tuesday 190924 bike, bbjo, row, double unders, burpee over erg

“I leave the Hair All Silky and Smooth”

10/8 Cal Assault Bike @ 100% effort

8 BBJOs 24/20

rest 3min

x2 sets

rest 3 mins

15min AMRAP:

12/10 Cal Row

60 Double Unders

8 Burpee Over Erg

rest 3 Mins

Row 12/10 Cals @ 100% effort

8 BBJOs 24/20

rest 3min

x2 sets

Fitness:

20/16 inch box

Single unders

Lifestyle:

Can Step over the Box

Scale reps and Cals to fast sets

Pogo Jumps with leg tap in place of Dubs

Monday 190923 double unders, ohs, muscle ups, dumbbell snatch

Monday 190923 double unders, ohs, muscle ups, dumbbell snatch

What Wyclef Said..

ONE TIME for time:

Sport:

100 double-unders

20 overhead squats 115/75

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35

100 double-unders

12 bar muscle-ups

Fitness:

75 Double Unders

95/65

24 Push Ups + 16 C2B

35/20 DBs

12 DB STOH + 12 Strict Pull Ups

Lifestyle:

Single Unders scaled to manageable sets

Technique Weight or Front Squat if needed

16 Rack Push Ups + 16 ring Rows

Technique Weight DB’s

12 Knee Push Ups + 12 Jumping Pull Ups

Monday 190916 HSPU, Cleans

Monday 190916 HSPU, Cleans

Open WOD 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans 185/125

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.