Friday, December 28, 2018

Metcon (Weight)
8 sets - building each
-3 Bench Press w/ pause on chest each rep
-8 pendlay rows - 5 sec. hold on chest last rep
Gymnastics
Chin-ups (4 sets - each max UB strict hollow chinups)
Gymnastics
Handstand Push-ups (4 sets working to max height 10 rep kipping HSPU )\
Gymnastics
hollow/arch seal rolls L and R
Accumlate 20 Hollow/arch(L)/hollow/arch(R)/hollow seal rolls
-(first rolls to the right arms and legs may not touch the ground at any time for the rep to count)"
Metcon (AMRAP - Reps)
AMRAP in 10 min:
10 CTB Pullups
10 Hang Clean & Jerks, 95/65
10 CTB Pullups
10 Hang Clean & Jerks, 135/95
10 CTB Pullups
10 Hang Clean & Jerks, 165/110
10 CTB Pullups
10 Hang Clean & Jerks, 185/125
10 CTB Pullups
10 Hang Clean & Jerks, 205/135
10 CTB Pullups
Max Hang Clean & Jerks, 225/155

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