Call Us: (701) 317-2243

2.1.16

31
Jan

2.1.16

Warm-up

War, huh yeah
What is it good for?
Absolutely nothing, oh hoh, oh
War huh yeah
What is it good for?
Absolutely nothing, say it again y’all
War, huh good God
What is it good for?
Absolutely nothing, listen to me

Strength/Skill

N/A

METCON

13 Min AMRAP

10 Power Cleans 135/95

20 Wall Balls 20/14

30 Double Unders

Extra Work

gymnastic

2 min. Tabata – Perfect Hollow/arch kips on Bar

3 sets try and keep Kip consistency

3 TTB

3 PU

3 CTB

3 Bar MU

olympic

Hang Snatch: In 12 min find max double without dropping the bar. Must start with the empty bar.

FS: EMOM x 8 min: 2 reps @ 80%

Core

All 1 min. Tabatas in succession

Russian Twist w/ 10-25# plate

Situps w/ 10-25# plate

Hollow scissor kicks

Sprawl/Suitcase situps

Leave a Reply